NL
EN

Vastberaden Zoom programming week 17

________________________________________________________

MONDAY

3 RFT

60 sit ups 

5 wall climbs or 5 inchworms (walk back with the hands)

 

*finisher* 

50 seated leg raises

 

________________________________________________________

 

TUESDAY

Emom 16

1) 8-10 archer push ups

2) 8-10 bulgarian split squats (each)

3) :30 -:45 single arm plank (right)

4)  :30 -:45 single arm plank (left)

 

________________________________________________________

 

WEDNESDAY

3:00 amrap

Bottom hops

 

rest 1:00

 

3:00 amrap

spider hops

 

rest 1:00

 

3:00 amrap

mountain climbers 

 

*finisher*

100 hollow rocks

 

________________________________________________________

THURSDAY

For time

500 jumping jacks

Every :30 2 burpees 

(incl 00:00)

 

________________________________________________________

 

FRIDAY

For time

2-4-6-8-10-12-14-16-18-20

V-ups 

*after every set 40 mountain climbers 

 

________________________________________________________

 

SATURDAY

10:00 amrap

2-4-6-8-10-12-14-16…

Burpees

Push ups

Air squats

 

________________________________________________________

 

SUNDAY

8 rounds

20 mountain climbers 

40 russian twist (right + left =1)

60 jumping jacks

Want to try CrossFit?

Book a free trial class
Text us

Get in contact with us

We made it possible to start a chat directly on Whatsapp with one of our trainers. This should work on most devices. If the button doesn't work, please text us on : +31(0)6 - 28 46 72 43 . We'll respond ASAP. Thanks!

Start WhatsApp