CrossFit (Performance)
A. Every 90 seconds, for 12 minutes (8 sets) of: Bench Press x 2 reps @ 80% B. Four rounds for time of: 400 Meter Run 10 Single-Arm Dumbbell Push Press* (left side – 55/35 lbs) 10 Single-Arm Dumbbell Push Press* (right side – 55/35 lbs) 15 Ring Dips *For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position. CrossFit (Fitness) A. Every 2 minutes, for 18 minutes (3 sets) of: Station 1 – Dumbbell Bench Press x 10-12 reps @ 2111 Station 2 – Supine Ring Rows x 10-12 reps @ 2111 Station 3 – Side Plank x 45 seconds each side B. Four rounds for time of: 400 Meter Run 10 Single-Arm Dumbbell Push Press* (left side) 10 Single-Arm Dumbbell Push Press* (right side) 15 Stationary Dips *For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position.
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December 2020
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