01.04.21

warm-up
Mobility/Stretch

Tabata:
1) Squat+Shoulder Dislock
(short Break)
2) Brigde-Sit-ups

WoD: CrossFit Open Equipment Free Version
(–> Erklärungsvideo des ganzen Workouts)
A) 21.3, for total time:
30x Squats
30 V-ups
30x Thrusters
Then, rest 1 minute before continuing with:
30x Squats
30x Chair Dips
30x Thrusters
Then, rest 1 minute before continuing with:
30x Squats
30x Handstand Push-Ups (Sc.: Hand Release Push-ups)
30x Thrusters
Time cap: 15 min.
Use a stick or PVC pipe to complete the thrusters.
Perform the dips between two chairs.

Workout 21.4 begins 2 min. after completing or reaching the time cap for 21.3.

B) 21.4, AMRAP 5′:
20x alternating single-leg squats
20x freestanding shoulder taps

Dies ist kein Aprilscherz 😀