CrossFit (Performance)
When the running clock reaches 10:00, perform the following… Every minute, on the minute, for 20 minutes (5 sets) of: Station 1: 15-20 Russian KB Swings Station 2: 7-10 Single-Arm Hang Clean & Jerk (each arm – or 7-10 with barbell) Station 3: 30 Seconds of Man Makers Station 4: 20 Russian Twist Please record the total number of reps in each set. Followed By: Every minute, on the minute, for 12 minutes (3 sets) of: Station 1: Arnold Press x 8-10 reps Station 2: Dumbbell or Kettlebell Gorilla Row x 8-10 reps each arm Station 3: Dumbbell or Kettlebell Biceps Curls x 10-15 reps Station 4: 30-60 seconds of Race Car Drivers CrossFit (Fitness) Every minute, on the minute, for 20 minutes (5 sets) of: Station 1: 10-15 Right Arm Forward Push-Ups Station 2: 10-15 Left Arm Forward Push-Ups Station 3: 15-20 Backpack Ground to Overhead Station 4: 10-15 Superman Punches *Please record the total number of reps per set. Followed By: Every minute, on the minute, for 12 minutes (3 sets) of: Station 1: 30 seconds of Bent-Over Bat Wing Hold Station 2: 30 seconds of Russian Twist Station 3: 30 seconds of Supine Leg Lifts Station 4: 30 seconds of Straight Body Ceiling-Reaching Crunches
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December 2020
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