CROSSFIT DIARY

JANUARY

13 - 01 - 16

We started to do Crossfit exercises with Gloria, and she explained us the project. #DesWhyFit

15 - 01 - 16

        TABATA (20’’ WOD and 10’’ rest in 6 rounds)

        - Sumo squats

        - Jumping jacks

        - Sprint  

        - Burpees

20 - 01 -16

I was in Italy with ERASMUS +.

22 - 01 -16

I was in Italy, too.

27 - 01 -16

AMRAP (15’)

- 30 Hip bridge 

- 15 Partner row 

- 30 Jump rope 

- 15 Box jump 

I did 3 reps.

29 - 01- 16 

EMOM (18’)

- 5 Triceps dips

- 5 Broad jump 

- 5 Sits-ups 

FEBRUARY

03 - 02 -16

     DESCENDENT LADDER (From 12 - 1)

        - Deadlifts

        - Back squats

        - Hip thrust

             - Shoulders press.

I did 13' 35"

05 - 02 - 16

Nutritional walk

10 - 02 - 16

EMOM (15’)
- 10 Jump rope 
- 7 Face up 
- 5 Sumo squats 

12 - 02 - 16

5 ROUNDS
- 10 Heavy ball 
- 10 Modified squat 
- 10 Modified Burpees 
-10 Jumping jacks

17 - 02 - 16

TOWEL DAY, AMRAP (13’)
- 10 Plank slides
- 10 Push-ups 
- 10 Hip bridge x10 (single leg)
- 1 Lie down climbing rope + 1 Frozen squat (in pairs)
- 10 back lunges 

I did 3 reps.

  19 - 02 - 16

Nutritional walk.

24 - 02 - 16

HIIT (12’; 50” WODs, 10” rest)

- Jump rope

- Sumo squats

- Running

- Planks

- Jumping jacks

- Modified abs

MARCH

 

02 - 03 - 16

CREATIVE TABATA (4’ each exercise; 20'' WODs, 10’’ rest)

- TRX 

- Planks

- Kettle bells.

04 - 03 -16 LAST DAY

Nutritional walk