CrossFit (Performance)
A. Five sets of: Push Press x 3-4 reps Rest 2 minutes Build to today’s heavy 3-4 reps. B. Complete as many rounds and reps as possible in 10 minutes of: 10 Push Presses (95/65 lbs) 10 Alternating Overhead Reverse Lunges (95/65 lbs) 10 Pull-Ups C. Every 90 seconds, for 6 minutes (2 sets of each): Station 1 – Reverse Snow Angels x 20 reps (slow & controlled) Station 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm CrossFit (Fitness) A. Four sets of: Single Arm Overhead Press x 8-10 reps each arm Rest 2-3 minutes B. Complete as many rounds and reps as possible in 10 minutes of: 10 Push Presses (Barbell or Dumbbells) 10 Alternating Reverse Lunges with DB/KB Farmer’s Carry 5 Strict Pull-Ups C. Every 90 seconds, for 6 minutes (2 sets of each): Station 1 – Reverse Snow Angels x 20 reps (slow & controlled) Station 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm
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December 2020
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