CrossFit (Performance)
Every minute, on the minute, for 18 minutes (6 sets) of: Station 1: 8-10 Single-Arm Hang Cleans (each arm) Station 2: 15-20 Alternating Single-Arm Dumbbell or Kettlebell Push Press Station 3: 30 Seconds of Renegade Rows Please record the total number of reps in each set. Strength: Three sets of: 30-45 seconds of Handstand Hold (Substitute Front Leaning Rest if needed) 30 seconds of Reverse Snow Angels Dumbbell or Kettlebell Alternating Biceps Curl x 10-15 reps each arm 30-60 seconds of Weighted Windmills Rest 60 seconds CrossFit (Fitness) Every minute, on the minute, for 18 minutes (6 sets) of: Station 1: Backpack Push Press or Pike Push-Ups x 15-20 reps Station 2: 5-10 Dynamic Push-Ups Station 3: 20 Seconds of Side Plank (each side) Please record the total number of reps achieved in each set. Strength: Three sets of: 30-45 seconds of Handstand Hold (Substitute Front Leaning Rest if needed) 30 seconds of Reverse Snow Angels 15-20 reps of Backpack Curls 30 seconds of Weighted Windmills per side
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December 2020
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