Adaptive CrossFit CrossFit Antara #3#
Calentamiento y movilidad:
20 Rotaciones laterales (dislocaciones).
2x15 Rotaciones laterales con pica.
20 Flexión y extensión de tronco
8 rondas de 20 segundos activo 10 segundos descansado de: elevaciones isométrica lateral con discos.
3 minutos: Remo sin flexión de codo con elástico.
3 minutos: Remo con flexión de codo con elástico.
3 minutos por brazo: Apertura y contracción lateral con elástico
3 minutos por brazo de rotador con elastico.
Fuerza:
Trabajo en triserie:
5 rondas:
3 dominadas
7 elevaciones de hombro con barra
12 flexiones sobre rueda
Circuito (WOD):
Cada minuto durante 10 minutos realizar:
10 lanzamiento de balón a pared por encima de 2,5 metros
6 Flexiones a rueda..
3/3 elevación de hombro estricta con Ktb.
Vuelta a la calma:
Estiramientos.
video phone beyonce mp3 adaptive crossfit CrossFit Antara, Miguel Martínez Rodríguez #3# | |
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