CFT TRAINING – 29/04/2020



A. WARM UP

4´ de Articular Mobility

2 sets of: 30 second Single Unders o Jumping Jacks 30 second Prone Plank Hold from Elbows 30 seconds of Down Ups 30 seconds of Ground to Overhead 30 second Single Unders o Jumping Jacks 30 second Wall Sit Hold 30 seconds of Down Ups 30 seconds of Pulse Lunges each leg Rest 60 seconds


B. WOD:

Perform six (6) sets for max reps, cada set dentro del 1´30” de:

1 – 2 – 3 – 4 – 5 - 6

Burpee Tuck Jump Backpack Clean and Jerk Backpack Bearhug Squats

C. CORE

EMOM 12´ (4 sets of): Station 1: 15-20 Backpack Hip Raises Station 2: 30-45 seconds of Hollow Hold Station 3: 15-20 Backpack Good Mornings


D. COOL DOWN

Respirar y respirar con estiramientos

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