CrossFit (Performance)
A. Every 2 minutes, for 18 minutes (3 sets of each): Station 1: Muscle-Ups x Max Reps in 45 seconds (OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps) Station 2: Handstand Walk x 10 meters (use partner assist or Handstand Wall Runs if you don’t have handstand walks yet) Station 3: Ab-Wheel or Barbell Roll-Outs x 12-15 reps B. Every minute, on the minute, for 24 minutes (6 sets of each): Minute 1 – 12/8 Calories of Assault Bike (or 200/150 Meters of Rowing) Minute 2 – 15 Kettlebell Swings (32/24 kg) Minute 3 – 10 Dumbbell Thrusters (55/35 lbs) Minute 4 – 12 Ring Dips CrossFit (Fitness) A. Every 2 minutes, for 18 minutes (3 sets of each): Station 1: 6-8 Rolls to Candlestick Station 2: 45-60 second Nose-to-Wall Handstand Hold Station 3: Ab-Wheel or Barbell Roll-Outs x 12-15 reps B. Every minute, on the minute, for 24 minutes (6 sets of each): Minute 1 – 12/8 Calories of Assault Bike (or 200/150 Meters of Rowing) Minute 2 – 15 Kettlebell Swings Minute 3 – 10 Dumbbell Thrusters Minute 4 – 8-12 Stationary Dips (add weight if these are easy)
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December 2020
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