entrenament
crossfit
Alejandro Sala Botí
escalfament
3 RONDES: 10 Air squat (Cuàdriceps i Glutis) 20 Jumping jacks (Tot el cos i cardio) 10 Shoulder taps (Braços i core)
Treball de core o estabilitat
AMRAP 10´ (Màx rondes) 5 Burpees (Tot el cos i cardio) 10 Jumping lunges (Cames i cardio) 30s Plank (Core) 10 Russian twist plate 5kg/10kg (Oblics i core)
WOD
4 RONDES 20´ 10 Goblet squat KTB (Tot el cos) 10 T2B/KTC (Tot el cos) (Rack) 20 Sumo DL KTB (Cames, core i glutis) 15 Box jump over (Cuàdriceps, glutis, panxells i cardio) 10 Wall balls (Cames, glutis, braços i core) 15 ALT DB snatch (Tot el cos)
Estiraments
Gràcies!
Alejandro Sala Botí Crossfit
ALEJANDRO SALA BOTÍ
Created on November 3, 2025
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Transcript
entrenament
crossfit
Alejandro Sala Botí
escalfament
3 RONDES: 10 Air squat (Cuàdriceps i Glutis) 20 Jumping jacks (Tot el cos i cardio) 10 Shoulder taps (Braços i core)
Treball de core o estabilitat
AMRAP 10´ (Màx rondes) 5 Burpees (Tot el cos i cardio) 10 Jumping lunges (Cames i cardio) 30s Plank (Core) 10 Russian twist plate 5kg/10kg (Oblics i core)
WOD
4 RONDES 20´ 10 Goblet squat KTB (Tot el cos) 10 T2B/KTC (Tot el cos) (Rack) 20 Sumo DL KTB (Cames, core i glutis) 15 Box jump over (Cuàdriceps, glutis, panxells i cardio) 10 Wall balls (Cames, glutis, braços i core) 15 ALT DB snatch (Tot el cos)
Estiraments
Gràcies!