28.3.20


Home Workout Day #9


"Lockdown Triplet" Amrap 5 10 Shoulder taps 15 air squats -Rest 2 min-

Amrap 4 8 pogo burpees (https://www.youtube.com/watch?v=VDBzCnPEQbQ) 10 jumping squats -Rest 2 min- Amrap 3 6 Pike push ups 5 squat high jumps Score: Total rounds Accessory “Jelly Bellies” 3 Giant Sets: 9 Front Plank to Pushup Planks – (https://www.youtube.com/watch?v=P7E2_-yUMOI) 45 sek Left Elbow Plank 45 sek Right Elbow Plank 15 Hollow Rocks 45 sek Left Elbow Plank 45 sek Right Elbow Plank 21 V-Ups

Rest 2:00- 3:00 min between sets. A “Giant Set” is not for time. We’ll move from one movement to the next with a purpose, but we prioritize quality over speed.

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HERNE'S FIRST
CROSSFIT AFFILIATE

Est. 2015

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Ruhrstadt Arena

Sodingerstr. 561A

Herne 44628

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Photos: Joel Tillmann, Marcus Krauthausen, Karsten Schneider