160
Workout

Crossfit complex 1

~1 h. 8 min.
~816 kcal
Warm Up
Stretching of the posterior thigh (single leg)
1
Level: 1
S1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
S2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S2
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
Side lunge stretch
1
Level: 1
30 sec.
Latissimus stretch
1
Level: 1
S1
15 sec.
Latissimus stretch
1
Level: 1
S2
15 sec.
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Widmill
1
Level: 1
S1
15 sec.
Widmill
1
Level: 1
S2
5
Main exercises
Bar muscle up
7
Level: 2
5
Press
4
Level: 2
10
Squats
5
Level: 3
15
Bar muscle up
7
Level: 2
5
Press
4
Level: 2
10
Squats
5
Level: 3
15
Bar muscle up
7
Level: 2
5
Press
4
Level: 2
10
Squats
5
Level: 3
15
Bar muscle up
7
Level: 2
5
Press
4
Level: 2
10
Squats
5
Level: 3
15
Bar muscle up
7
Level: 2
5
Press
4
Level: 2
10
Squats
5
Level: 3
15
Bar muscle up
7
Level: 2
5
Press
4
Level: 2
10
Squats
5
Level: 3
15
Bar muscle up
7
Level: 2
5
Press
4
Level: 2
10
Squats
5
Level: 3
15
Bar muscle up
7
Level: 2
5
Press
4
Level: 2
10
Squats
5
Level: 3
15
Bar muscle up
7
Level: 2
5
Press
4
Level: 2
10
Squats
5
Level: 3
15
Bar muscle up
7
Level: 2
5
Press
4
Level: 2
10
Squats
5
Level: 3
15