CrossFit (Performance)
A. Every 2 minutes, for 18 minutes (3 sets each) of: Station 1 – 4-8 Ring Muscle-Ups Station 2 – 50-75 Foot Handstand Walk (use a partner assist to accumulate the volume and time under tension if you’re still learning hand balancing) Station 3 – L-Sit x 60 seconds (accumulate the time if you’re unable to maintain this position unbroken) B. Two sets for times of: 30/25 Calories of Assault Bike 20 Burpee Box Jump-Overs (30″/24″) Rest 6 minutes You have a long rest period for this workout, but the expectation is that it will be a 100% effort sprint when you’re working. CrossFit (Fitness) A. Every 2 minutes, for 18 minutes (3 sets each) of: Station 1 – Supine Ring Rows x 10-12 reps @ 2111 Station 2 – Nose-to-Wall Handstand Hold x 60 seconds Station 3 – L-Sit or Hollow Hold x 60 seconds (accumulate the time if you’re unable to maintain this position unbroken) B. Three rounds of: Row 500/400 Meters 20 Push-Ups 30-second Side Plank (Left) 30-second Side Plank (Right)
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December 2020
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