3 Rounds For Time:
7 Strict Pull-ups
7 Strict Dips
50 Air Squats
1000m Row
Alternating “On the Minute” x 10 (5 Rounds):
Minute 1 – :30s Dumbbell Neutral Grip Floor Press
Minute 2 – :30s Banded Glute Bridges
EMOM 6
6 Power Snatches 60/40
:45 Assault Bike Calories
Rest :30
:45 Kettlebell Russian Swings 53/35
Rest :30
:45 Kettlebell Goblet Reverse Lunges
Rest :30
:45 Ball Slams 30/20
Rest :30
4 Sets
75 Double Unders
10 Dips
Every 3:00:
15 Box Jump Overs 60/50cm
12 Thrusters 34/24
9 Burpee
3 Rounds
:30 Heel Elevated Glute Bridge Hold 50cm
Rest :15
:30 Side Plank Right
Rest :15
:30 Side Plank Left
Rest :15
4 Sets
10 Barbell Bicep Curls
20 Banded Press Downs
Socials (FUN)atic Manager
Nata in provincia di Monza e Brianza il 26 giugno 2000. Ex pattinatrice sul ghiaccio ed amante delle arti visive, dal cinema alla fotografia fino alla pittura, amante/praticante ed atleta CrossFit, ho deciso di fare delle mie passioni anche la mia professione, iscrivendosi alla facoltà di design della comunicazione del Politecnico di Milano e diventando istruttrice FISG.
5 Rounds For Time:
12 Front Rack Reverse Lunges 44/30
9 Hang Power Cleans
6 Push-ups
Accessory:
Every 2 minutes for 10 minutes (5 Rounds):
90 singles
15/12 Calorie Row
10-9-8-7-6-5-4-3-2-1:
Deadlift 102/70
Pull-Ups
After Each Round:
250/200m Row + 15 Ab Mat Sit-Ups
3 Rounds:
:30 Weighted Sit-Ups
Rest :15
:30 Dual Dumbbell RDL (2020 Tempo)
Rest :15
:30 Empty Barbell Paused Bent Over Row Hold (underhand grip)
Rest :15
4 Sets
10 Hang Cleans 62/44
5 Strict Pull-Ups
Strength
Back Squat
3-3-3-3-3
Then AMRAP 12
20 Push Press 34/24
30 Air Squats
AMRAP 20
5 Rounds
20/15 Cal Row
20 GHD’s
In remaining time
10 bench press 70/58
10 Pull Ups
