Roman Atanasov, Author at CrossFit Serdika - CrossFit in the heart of Sofia

02

08

2019

BMU and Ring Dips

25 Bar Muscle-ups Every minute, perform 8 Reverse Lunges 40/30 Ring Dips Every minute, perform 8 Jumping Pull-ups

01

08

2019

30 sec. – ON 30 sec. – OFF

30 sec. Front Squats (60/40 kg.) 30 sec. Rest 30 sec. GHD Sit-ups 30 sec. Rest 6 Rounds

31

07

2019

Push Press 1-2-3-4-5-6-Max

30

07

2019

500-m Row 15 Burpee Jumps over the Tower Rest 1.30 min. 500-m Row 20 Box Step Overs (60/50 cm.) Rest 1.30 min. 500-m Row 25-m Crab Walk Rest 1.30 min. 500-m Row 30 Plank Shoulder Taps 30 Mountain Climbers

29

07

2019

Weighted Pull-ups Back Squats

Odd Minute: 8 Weighted Pull-ups Even Minute: 5 Back Squats (80/60 kg.) 5 rounds Pull-up load: 15/5 kg.

28

07

2019

HSPU Sit-ups Lateral Jumps

10 HSPU 15 Sit-ups 20 Lateral Parallette Jumps AMRAP 10 min.