CrossFit (Performance)
A. Every minute, on the minute, for 12 minutes (3 sets) of: Interval 1 – Wall-Facing Handstand Marching x 20 reps Interval 2 – Wall Climb x 4 reps Interval 3 – Ring Pull-Ups (with False Grip) x 8 reps Interval 4 – Ring Dips (with or without scaling option) x 12 reps B. Five sets for max reps, each against a 3-minute running clock: Row 500 Meters Strict Handstand Push-Ups x Max Reps Rest 3 minutes between sets. CrossFit (Fitness) A. Every minute, on the minute, for 12 minutes (3 sets) of: Interval 1 – Ring Pull-Ups Scaled x 10 reps Interval 2 – Full Support Hold on Low Rings x 20 seconds Interval 3 – Handstand Marching on Box x 30 reps Interval 4 – Kick to Handstand on Wall Scaled x 40 seconds B. Five sets for max reps, each against a 3-minute running clock: Row 500 Meters L-Seated Dumbbell Press x Max Reps Rest 3 minutes between sets.
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December 2020
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