Una vez acabados los Open y aprovechando la buena condicion en la que estamos, seguimos con el ciclo de Heroes and Girls para intentar hacer record personal en los distintos benchmark.
21 GUNS , aunque no se le puede considerar un heroe es un benchmark en toda regla. Hecho el 14/1/17 y el 22/4/17 y el 3/6/17 Y EL 23/9/17 y el 20/10/18 y el 1/12/18
500 m Run or Row
Paso de Oso + 20 Mountain Climber x 2 sets
Walking Lunge OH KB (20/12 K) + 5 burpees x 2 sets
10 Ring Row + 10 HRPU x 2 sets
A- SKILL: Practice 12 ´minutes Hand Stand Walk
As Many Rounds as Possible (AMRAP) in 21 minutes
400 meter Run
21 Push-Ups
21 Box Jumps (24/20 in)
15 Burpees
9 Pull-Ups
A 21 Gun Salute is the Nation’s highest display of honor, appropriately reserved for our Fallen troops on Memorial Day. This WOD intends to replicate this, to honor our Nation’s’ Warriors, past, present and future. The 21-minute workout and 21 repetitions signify a 21-gun salute, with an exercise for each of the five Branches of the Military.
ABDOMEN: 50 Reps. Abdominales de crossfit y 10 Reps. X 4 Sets de oblicuos colgado en barra.
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