Filip Trojovsky – TRAINING –25. 08.15 crossfit stairs wod porn

1. Stair WOD

5 rounds (6 movements) – after every round 1 min. rest

A.run for max up to 1 stair (together 45 stairs) – run down for 50 %

B. run for max up to 2 stairs  (together 45 stairs) – run down for 50 %

C. run for max up to 3 stairs  (together 45 stairs) – run down for 50 %

D. both legs jumps one stair (together 45 stairs) – run down for 50 %

E. one legs jumps one stair-change every 10 stairs (together 45 stairs) – run down for 50 %

F. one legs jumps one stair-change every 10 stairs (together 45 stairs) – run down for 50 %

 

2 min. rest

 

2. core … Rotation with KTB 24

10 x 10s work/ 10s rest

 

2 min. rest

 

3. 3 type of squat deep (normal, half Romanian, Romanian)

10 x 10s work/ 10s rest

 

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