BAĞIMSIZ OLUN Box’a gelemediğiniz veya seyahatte olduğunuz günlerde yapabileceğiniz basit ama etkili CrossFit antremanları 01 Invisible Fran 21-15-9 of air squats and push ups 02 Run 400m, 50 air squats 4 rounds 03 5 Burpees, 10 pushups, 15 squats As many rounds as possible in 20 minutes 04 100 burpees 05 20 walking lunges, 10 push-ups 10 rounds 06 Run 800m, 100 air squats, Run 800m 07 7 air squats, 7 burpees 7 rounds 08 10 sit ups, 10 burpees 10 rounds 09 100 push ups 100 air squats 10 10-9-8-7-6-5-4-3-2-1 sit-ups and a 100 meter sprint between each set 11 5 Dumbell Deadlifts, 5 Dumbell Cleans, 5 Dumbell Thrusters, 5 Rounds increasing weight every round 12 4 hareket TABATA (4 hareket seç, 4’er dakika boyunca her birini 20 saniye yapıp 10 saniye dinlen) 13 50 Mountain climbers, 40 Sit-ups, 30 Burpees, 20 Push-ups, 10 Jump Lunges 2 Rounds 14 10-9-8-7-6-5-4-3-2-1 Burpees and Sit ups 15 5 Handstand Push-ups, 10 Sit-ups, 15 Squats 10 min AMRAP 16 Handstand Push-ups, Jumping Lunges 21-15-9 17 Death by burpees & sit-ups Complete 1 burpee + 1 sit-ups on minute 1, 2 burpees + 2 sit-ups for minute 2 Until you can no longer complete the number of reps within the minute.
