CrossFit (Performance)
A. Every 2 minutes, for 12 minutes (2 sets of each): Station 1 – Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps (OR Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps) Station 2 – Handstand Walk x 10 meters (use partner assist or Handstand Wall Runs if you don’t have handstand walks yet) Station 3 – L-Sit or L-Sit Progression x 45-60 seconds B. Three rounds for time of: 30/20 Calories of Rowing 15 Chest-to-Bar Pull-Ups 10 Strict Handstand Push-Ups Compare results to January 8, 2019. CrossFit (Fitness) A. Every 2 minutes, for 12 minutes (2 sets of each): Station 1 – Supinated-Grip Pull-Ups x 8-10 reps @ 2110 Station 2 – Handstand Hold x 45-60 seconds (perform with nose to wall if capable of doing so) Station 3 – L-Sit or L-Sit Progression x 45-60 seconds B. Three rounds for time of: 30/20 Calories of Rowing 30 Dumbbell Push Presses Compare results to January 8, 2019.
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December 2020
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