CrossFit (Performance)
A. Take 15 minutes to rotate through practicing three gymnastics movements: Movement 1 – Ring Muscle-Up Progressions Movement 2 – L-Sit Hold Progressions Movement 3 – Handstand Hold Progressions B. Two sets for max reps of: (16min) 90 seconds of Double Unders Rest 30 seconds 90 seconds of Strict Handstand Push-Ups Rest 30 seconds 90 seconds of Rowing for Calories Rest 30 seconds 90 seconds of Ring Dips Rest 30 seconds 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. Take 15 minutes to rotate through practicing three gymnastics movements: Movement 1 – Ring Support Holds (both top and bottom) Movement 2 – L-Sit Hold Progressions Movement 3 – Handstand Hold Progressions B. Two sets for max reps of: 90 seconds of Single Unders rest 30 seconds 90 seconds of L-Seated Dumbbell Presses Rest 30 seconds 90 seconds of Rowing for Calories Rest 30 seconds 90 seconds of Stationary Dips Rest 30 seconds 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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