CrossFit (Performance)
A. Take 20 minutes to build to today’s 1-RM Bench Press B. Complete as many rounds and reps as possible in 10 minutes of: 5 Strict Handstand Push-Ups 10 Ring Dips 15 Push-Ups 30 Double-Unders CrossFit (Fitness) A. Every 90 seconds, for 18 minutes (3 sets) of: Station 1 – Landmine Press (right) x 8 reps @ 2111 Station 2 – Landmine Press (left) x 8 reps @ 2111 Station 3 – Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111 Station 4 – Hollow Hold x 45 seconds B. Complete as many rounds and reps as possible in 10 minutes of: 10 Calories of Row or Assault Bike 10 L-Seated Dumbbell Presses 10 Stationary Dips 10 Push-Ups
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December 2020
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