CrossFit (Performance)
Every minute, on the minute, for 4 minutes for max reps or calories: Station 1 – 30 seconds of Bike or Row or Sprint Station 2 – 30 seconds of Dumbbell or Kettlebell Front Squats Station 3 – 30 seconds of Devil’s Press Station 4 – Rest Followed By Every 3 minutes, for 15 minutes (5 sets) for times of: -Number of calories completed during 30 second max effort -Number of Dumbbell or Kettlebell Front Squats completed during 30 second max effort -Number of Devil’s Press completed during 30 second max effort Followed By Three sets of: 20-30 Hip Bridges Rest 30 seconds 15-20 Goblet Hold Good Mornings @ 32X1 Rest 30 seconds 15-20 Dumbbell Lateral Flys Rest 60 seconds CrossFit (Fitness) Every minute, on the minute, for 4 minutes (4 sets) for max reps: Station 1 – 30 seconds of Mountain Climbers Station 2 – 30 seconds of Jumping Squats Station 3 – 30 seconds of Backpack Devil’s Press Station 4 – Rest Followed By Every 3 minutes, for 15 minutes (5 sets) for times of: -Number of Mountain Climbers completed during 30 second max effort -Number of Jumping Squats completed during 30 second max effort -Number of Backpack Devil’s Press completed during 30 second max effort Followed By Three sets of: 20-30 Hip Bridges Rest 30 seconds 15-20 Goblet Hold Good Mornings @ 32X1 Rest 30 seconds 15-20 Lateral Flys (use textbooks or water jugs) Rest 60 seconds
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March 2021
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