CrossFit (Performance)
Three sets of the following Complex: 6 Bulgarian Goat Bag Swings 12 Single-Arm KB/DB Presses (6 each arm) 12 Alternating Reverse Lunges with Goblet Hold 12 Single-Arm KB/DB Overhead Squats (6 each arm) Rest 30-60 seconds Followed By When the running clock reaches 30:00, perform the following… Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Weighted Step-Ups x 20 reps Station 2 – Tempo Push-Ups x 12-20 reps @ 1111 Station 3 – KB/DB Bent Over Rows x 6-8 reps @ 21X0 CrossFit (Fitness) Three sets of the following Complex: 6 Backpack Romanian Deadlift 12 Single-Arm Strict Presses (6 each arm) 12 Alternating Reverse Lunges with Bearhug Backpack 12 Single-Arm Backpack Overhead Squats (6 each arm) Rest 60 seconds Followed By Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Weighted Step-Ups x 20 reps Station 2 – Tempo Push-Ups x 12-20 reps @ 1111 Station 3 – Backpack Bent Over Rows x 6-8 reps @ 21X0
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March 2021
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