Workout of the day
20 min AMRAP of:
3 Calories Row
3 Dumbbell bench press, 22.5kg/15kg
6 Calories Row
6 Dumbbell bench press, 22.5kg/15kg
9 Calories Row
9 Dumbbell bench press, 22.5kg/15kg
12…
12…
*Continue to add 3 reps after each round.

Workout of the day “At home style”
20 min AMRAP of:
3 Down ups
3 Bent over rows
3 Floor presses
6 Down ups
6 Bent over rows
6 Floor presses
9 Down ups
9 Bent over rows
9 Floor presses
12…
12…
12…
*Continue to add 3 reps after each round.

Challenge of the month
CFABingoChallenge: https://crossfitalmere.nl/cfa_bingochallenge.html

Workout of the day
“Laura”
Complete as many rounds as possible in 21 minutes of:
30 Calories Row
20 Burpees over the Rower
10 Power cleans, 70kg/47.5kg
*In teams van twee.

Workout of the day “At home style”
Complete as many rounds as possible in 21 minutes of:
30 Sit-ups
30 Sumo deadlift high pulls
30 Burpees over object
30 Hang power cleans
*In teams van twee.

Challenge of the month
CFABingoChallenge: https://crossfitalmere.nl/cfa_bingochallenge.html

Workout of the day
For time:
200/150 Calories Row
*Every 3 minutes starting at 0:00, perform 50 Double-unders

Workout of the day “At home style”
7 rounds of:
0:20 V-ups
0:10 Rest
0:20 Side plank (r)
0:10 Rest
0:20 Flutter kicks
0:10 Rest
0:20 Side plank (l)
0:10 Rest

Challenge of the month
CFABingoChallenge: https://crossfitalmere.nl/cfa_bingochallenge.html

Workout of the day
For time:
500m Row
50 Push-ups
500m Row
100 Sit-ups
500m Row
50 Burpees
500m Row

Workout of the day “At home style”
At home style
For time:
100 Double-unders
50 Push-ups
100 Double-unders
100 Sit-ups
100 Double-unders
50 Burpees
100 Double-unders

Challenge of the month
CFABingoChallenge: https://crossfitalmere.nl/cfa_bingochallenge.html

Workout of the day
15 min AMRAP of:
21 Box jumps
21 Push press, 42.5kg/30kg
250m Row

Workout of the day “At home style”
15 min AMRAP of:
21 Box jumps/Lunges
21 Push press
21 Sumo deadlift high pulls

Challenge of the month
CFABingoChallenge: https://crossfitalmere.nl/cfa_bingochallenge.html