CoreFit -
5 sets :
A1. Split Jerk 3 reps x 5. Rest 1 minute
A2. Pull-ups 2-4 perfect reps --with least band assistance as possible. Rest 2 minutes
+
partner workout- 1 partner working at a time
120 wall balls
90 double unders 2 singles = 1 double
60 box jumps- mandatory step down
30 burpees
CrossFit
A1. Split Jerk --build to a tough single. Drive with hips and snap under bar.
A2. Pull-ups 3-4 reps. x 5 sets add weight.
+
Partner workout- 1 partner working at a time
200 wall balls - must be in sets of 10 OR more.
150 double unders. 2 singles = 1 double.
100 box jumps - mandatory step down
50 burpees - must be in sets of 5 or more.
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