CrossFit (Performance)
Every minute, on the minute, for 20 minutes (10 sets of): Station 1: AMRAP of 6 Strict Handstand Push-Ups + 9 Deadlifts + 12 Alternating Pistols Station 2: Rest *Every time you go back to station 1, pick up where you left off. Followed By Three sets of: Alternating Single-Arm Seated Dumbbell Press x 8-10 reps each arm Bilateral Bent-Over Row x 8-10 reps Rest 30 seconds Alternating Front Raises x 8-10 reps each arm Supinated-Grip Bent-Over Row x 8-10 reps Rest 60 seconds CrossFit (Fitness) Every minute, on the minute, for 20 minutes (10 sets of): Station 1: AMRAP of 6 Pike Push-Ups + 9 Backpack Deadlifts + 12 Alternating Cossack Squats Station 2: Rest *Every time you go back to station 1, pick up where you left off. Followed By Three sets of: Alternating Shoulder Taps x 20-30 reps Bilateral Bent-Over Row x 8-10 reps (Use a backpack or water jugs.) Rest 30 seconds Alternating Front Raises x 8-10 each arm (Use a water jug or books.) Supinated-Grip Bent-Over Batwing Hold x 20-30 seconds Rest 60 seconds
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March 2021
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