CrossFit (Performance)
Every minute, on the minute, for 30 minutes (6 sets) of: Minute 1 – 12/8 Calories of Row or Assault Bike Minute 2 – 8 Burpee Box Jump-Overs (24″/20″) Minute 3 – 12 Chest-to-Bar Pull-Ups Minute 4 – Front-Racked Alternating Reverse Lunges x 12 reps (135/95 lbs) Minute 5 – 8 Strict Handstand Push-Ups If you’re performing this with friends (best way to do so), please start at different stations and rotate through for the 30 minutes. CrossFit (Fitness) Every minute, on the minute, for 30 minutes (6 sets) of: Minute 1 – 12/8 Calories of Row or Assault Bike Minute 2 – 12 Burpees Minute 3 – 8 Strict Pull-Ups Minute 4 – Alternating Reverse Lunges with DB/KBs x 12 reps Minute 5 – 8 Strict Handstand Push-Ups or Dumbbell Strict Press If you’re performing this with friends (best way to do so), please start at different stations and rotate through for the 30 minutes.
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December 2020
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