CrossFit (Performance)
A. Every 3 minutes, for 18 minutes (6 sets), rotate through the following stations: Station 1 – Rope Climb Technique Work – no more than 4 ascents (if you don’t have a rope, work on achieving 12 perfect L-Pull-Ups) Station 2 – Freestanding Handstand Hold Work (use partner assists to learn balance points and accumulate time upside down) Station 3 – Tuck Rock to Tuck Sit x 15 reps B. Three sets, for max reps/calories of: (12mins) 1 Minutes of Assault Bike or Row (for Max Calories) 1 Minutes of Burpee Box Jump or Step-Overs 1 Minute of Strict Supinated-Grip Pull-Ups Rest 1 minutes CrossFit (Fitness) A. Every 3 minutes, for 18 minutes (6 sets), rotate through the following stations: Station 1 – Rope Climb Technique Work – no more than 4 ascents (if you don’t have a rope, work on achieving 12 perfect L-Pull-Ups) Station 2 – Freestanding Handstand Hold Work (use partner assists to learn balance points and accumulate time upside down) Station 3 – Tuck Rock to Tuck Sit x 15 reps B. Three sets, for max reps/calories of: 3 Minutes of Assault Bike (for Max Calories) 2 Minutes of Burpee Box Jump or Step-Overs 1 Minute of Strict Supinated-Grip Pull-Ups Rest 3 minutes
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December 2020
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