CROSSFIT

“Golden Hour”

Every 3:00 on a 5:00 Clock x 5 Rounds

10 Calorie Work/Echo
15 Kettlebell Swings 32/24kg
20 Weighted Sit-Ups
Max Meters Handstand Walk

STRENGTH CLASS (Oosterhout)

1RM Week

STRENGTH CLASS (Dongen)

1RM Week

WEIGHTLIFTING (Oosterhout)

1RM Week

GYMNASTICS (Oosterhout)

Skill: Muscle-Up
Strength: Handstand Push Up (1/8)

ENDURANCE (Dongen)

“30 Minuten Beuken”

A.M.R.A.P in 30 Minutes

30/24 Cal Echo – Bike or
40/32 Cal Bike – Erg or
600m Run

40m Burpee Broad Jump
100m Sandbag/ D-Ball Carry