CrossFit (Performance)
A. Every 3 minutes, for 15 minutes (5 sets) of: Pause Front Squat x 5 reps @ 32X1 B. Against a 4-minute running clock, perform as many rounds and reps as possible of: 5 Strict Pull-Ups 10 Toes to Bar 20 Push-Ups 30 Jumping Air Squats Rest 2 minutes between sets, and complete a total of 3 sets. Pick up each set where you left off at the end of the previous set. CrossFit (Fitness) A. Every 90 seconds, for 15 minutes (5 sets of each): Station 1 – Goblet Squat x 8 reps @ 32X1 Station 2 – Dumbbell Z-Press x 8-10 reps @ 2111 B. Against a 4-minute running clock, perform as many rounds and reps as possible of: 3 Strict Pull-Ups 6 Hanging Leg or Knee Raises 12 Push-Ups 24 Jumping Air Squats Rest 2 minutes between sets, and complete a total of 3 sets. Pick up each set where you left off at the end of the previous set.
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December 2020
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