CrossFit (Performance)
A. Every 90 seconds, for 24 minutes (4 sets): Station 1 – Single-Leg Squat (“Pistols”) x 6 reps each leg @ 2111 Station 2 – Hanging Med-Ball Hamstring Curls x 10-12 reps @ 2111 Station 3 – Barbell or Ab-Wheel Roll-Outs x 10 reps @ 3010 Station 4 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111 B. For max reps: 4 Minutes of Dumbbell Burpee Box Step-Overs (55/35 lb DBs over 20″ box) Rest 60 seconds, and then… C. For max calories: 4 Minutes of Rowing CrossFit (Fitness) A. Every 90 seconds, for 24 minutes (4 sets): Station 1 – Single-Leg Squat (“Pistols”) x 6 reps each leg @ 2111 Station 2 – Hanging Med-Ball Hamstring Curls x 10-12 reps @ 2111 Station 3 – Barbell or Ab-Wheel Roll-Outs x 10 reps @ 3010 Station 4 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111 B. For max reps: 4 Minutes of Dumbbell Burpee Box Step-Overs (55/35 lb DBs over 20″ box) Rest 60 seconds, and then… C. For max calories: 4 Minutes of Rowing
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December 2020
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