CrossFit (Performance)
A. Every 3 minutes, for 18 minutes (6 sets) of: Back Squat * Set 1 – 4 reps @ 70% * Set 2 – 3 reps @ 80% * Set 3 – 2 reps @ 90% * Set 4 – 1 rep @ 95% * Set 5 – 2 reps @ 90% * Set 6 – 2 reps @ 90% B. Three rounds for time of: 30 Wall Ball Shots (20/14 lbs) 15 Dumbbell Burpee Box Step-Overs (55/35 lb DBs, 24″/20″) CrossFit (Fitness) A. Every 90 seconds, for 18 minutes (3 sets of each): Staiton 1 – Back Squat x 10 reps @ 30X1 Station 2 – *Hanging Med-Ball Hamstring Curls x 6-8 reps @ 2111 Station 3 – Single-Arm Dumbbell Row (Left) x 8-10 reps @ 2111 Station 4 – Single-Arm Dumbbell Row (Right) x 8-10 reps @ 2111 B. Three rounds for time of: 25 Wall Ball Shots 20 Walking Lunges with Dumbbell Farmer’s Carry 15 Push-Ups
0 Comments
Leave a Reply. |
CategoriesArchives
December 2020
|