CrossFit (Performance)
A. Every 2 minutes, for 18 minutes (3 sets of each): Station 1: Muscle-Ups x Max Reps in 45 seconds (Muscle Up Progression 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: Alternating Pistols x 16-20 reps (if you’re proficient, add weight with a kettlebell) B. Every minute, on the minute, for 16 minutes (4 sets of each): Minute 1 – 200/150 Meters of Rowing Minute 2 – 15 Strict Handstand Push-Ups Minute 3 – 15 Box Jump-Overs (24″/20″) Minute 4 – 30-Second Front Leaning Rest CrossFit (Fitness) A. Every 2 minutes, for 18 minutes (3 sets of each): Station 1: Stationary Dips x 10-12 reps @ 2111 Station 2: Nose-to-Wall Handstand Hold x 60 seconds Station 3: Landmine Row x 8 reps each side @ 2111 B. Every minute, on the minute, for 16 minutes (4 sets of each): Minute 1 – 200/150 Meters of Rowing Minute 2 – 15 Strict Handstand Push-Ups or L-Seated DB Presses Minute 3 – 20 Alternating Reverse Lunges with KBs/DBs Minute 4 – 30-Second Front Leaning Rest
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March 2021
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