CrossFit (Performance)
A. Every 3 minutes, for 18 minutes (2 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 – Ring Muscle-Up Technique Work – work on stringing them together efficiently, or work on developmental skills for achieving your first muscle-up. B. Three rounds for time of: 800 Meter Run 15 Strict Handstand Push-Ups 15 Thrusters (95/65 lbs) CrossFit (Fitness) A. Every 3 minutes, for 18 minutes (2 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 rounds for time of: 800 Meter Run 15 Strict Handstand Push-Ups or L-Seated DB Presses 15 Dumbbell Thrusters
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March 2021
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