Plan Treningowy Crossfit – dla zaawansowanych
About Lesson

Warum up

RAZ DWA TRZY

Strenght

Bench press
3x 4 @75% -> 1 RM

Wod

7 Rounds for time 

  • 12x American kettlebell swing
  • 12x Push up 
  • 12x Box jump over

W: 16 kg, 45 cm, M: 24 kg, 60 cm

Accessory Work

  • 60-50-40-30 sec Farmers carry @2x X kg
  • 10-8-6 x Half kneeling landmine press @X +kg
  • 15-12-10 x Chest supported incline dumbbell row @2x X +kg

Core 

35 sec ON / 25 sec OFF x 8

  • Plank
  • Dead bug

Video tutorial

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