CrossFit (Performance)
A. Weighted Pull-Ups: *Set 1 – 3 reps *Set 2 – 2 reps *Sets 3-6 – 1 rep Rest 2-3 minutes between sets, building to today’s 1-RM B. Three rounds for time of: 40 Calories of Rowing 30 Kettlebell Swings (24/16 kg) 20 Pull-Ups CrossFit (Fitness) A. Three sets of: Supinated-Grip Barbell Rows x 8-10 reps @ 2111 Rest 45-60 seconds Nose-to-Wall Handstand Hold x 45-60 seconds Rest 45-60 seconds Strict Toes to Bar (or hanging leg raises) x 6-8 reps @ 2110 Rest 45-60 seconds Side Planks x 30 seconds each side Rest 60 seconds B. Three rounds for time of: 40 Calories of Rowing 30 Kettlebell Swings 10 Strict Pull-Ups
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December 2020
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