CrossFit (Performance)
A. Every 2 minutes, for 18 minutes (3 sets of each): Station 1: Muscle-Ups x Max Reps in 45 seconds (OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps) Station 2: Handstand Walk x 10 meters (use partner assist or Handstand Wall Runs if you don’t have handstand walks yet) Station 3: L-Sit x 45-60 seconds (accumulated) B. Every minute, on the minute, for 16 minutes (4 sets of each) for Max Reps/Cals: Minute 1 – Rowing (for calories) Minute 2 – Strict Handstand Push-Ups Minute 3 – Bar Muscle-Ups Minute 4 – 30-Second Front Leaning Rest on Rings (use the 30 seconds after your front leaning rest to note number of cals/reps achieved in the first 3 stations) CrossFit (Fitness) A. Every 2 minutes, for 18 minutes (3 sets of each): Station 1: Stationary Dips x 10-12 reps @ 2111 Station 2: Nose-to-Wall Handstand Hold x 60 seconds Station 3: L-Sit x 45-60 seconds (accumulated) B. Every minute, on the minute, for 16 minutes (4 sets of each) for Max Reps/Cals: Minute 1 – Rowing (for calories) Minute 2 – Strict Handstand Push-Ups or L-Seated DB Presses Minute 3 – Strict Pull-Ups Minute 4 – 30-Second Front Leaning Rest on Rings (use the 30 seconds after your front leaning rest to note number of cals/reps achieved in the first 3 stations)
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December 2020
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