A. WARM UP (General)
1. Cardio – slow pace 5 min (run, row, bike)
A.2 Mobility

B. WARM UP (specific)

Toes out walk, Toes in walk,Walk on heels,Walk on toes,Walk on outside of foot
Knee to chest, Bearl Crawl, Broad Jump, Frog Jump

C. Gymnastic strenght

D.WOD

8 Rounds:

3 x Hurdle Jump ( 60 cm)

20 s Assalut Bike (max.speed)

60 rest

 

rest: 3-5 min

Assault Ladder:

10 s Assault Bike ( max.speed)

50 s Row (max.speed)

90 s rest

20 s Assault Bike ( max.speed)

40 s Row (max.speed)

90 s rest

30 s Assault Bike ( max.speed)

30 s Row (max.speed)

90 s rest

40 s Assault Bike ( max.speed)

20 s Row (max.speed)

90 s rest

50 s Assault Bike ( max.speed)

10 s Row (max.speed)

90 s rest

rest: 3 min

 

D. Cool down
1. Cardio – slow pace 5min (run, row, bike)
2. Mobilit Joints / Static & Dynamic Stretching

Trening #143 Run & Triathlon (27)-CrossFit Zabrze