4 sets of:
A1. Barbell or Dumbbell Push Press x 6-8 reps
Rest 45 seconds
A2. Dumbbell Alternating Reverse Lunge x 10 reps each leg
Rest 45 seconds
A3. Side Planks x 30-45 seconds each side
Rest 45 seconds
+
In teams of two, partners alternate rounds to complete four sets each of:
Row 250 Meters or Airdyne 20 calories
25 Kettlebell Swings - moderate. try to choose a weight you can do unbroken.
CrossFit:
A.Push Press
*Set 1 – 3 reps
*Set 2 – 2 reps
*Set 3 – 2 reps
*Set 4 – 1 rep
*Set 5 – 1 rep
*Set 6 – 1 rep
Rest 2 minutes between sets and use that time to prep for the conditioning workout
+
Three rounds for time of:
245/135 lbs Deadlift x 10 reps
Ring Dips x 15 reps
Double-Unders x 30 reps
No comments:
Post a Comment