CrossFit (Performance)
A. Five sets of: Unsupported Seated Dumbbell Strict Press x 3-4 reps (sit on a bench without back support and press the dumbbells from shoulder to overhead) Rest 2 minutes B. Complete as many rounds and reps as possible in 15 minutes of: 400 Meter Run 8 Strict Pull-Ups 12 Strict Handstand Push-Ups C. Every minute, on the minute, for 6 minutes: Minute 1 – 8-10 Supine Ring Rows @ 2111 Minute 2 – 45 Second Prone Plank Hold CrossFit (Fitness) A. Five sets of: Unsupported Seated Dumbbell Strict Press x 3-4 reps (sit on a bench without back support and press the dumbbells from shoulder to overhead) Rest 2 minutes B. Complete as many rounds and reps as possible in 15 minutes of: 400 Meter Run 8 Strict Pull-Ups 12 Strict Handstand Push-Ups C. Every minute, on the minute, for 6 minutes: Minute 1 – 8-10 Supine Ring Rows @ 2111 Minute 2 – 45 Second Prone Plank Hold
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December 2020
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