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WORKOUT   OF   THE   DAY

191217

16/12/2019

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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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  • Home
  • Programs
    • Group Fitness / CrossFit >
      • Group Fitness / CrossFit
      • Class Schedule
    • Personal Training
    • Nutrition >
      • Nutrition Coaching
      • Healthy Recipes
    • Kids
    • Online Coaching
    • Corporate Wellness
  • Blog