CROSSFIT
Pre-Workout: 6 sets: 6 single-arm KB front squats – Alternate arms each set. For time: 1,200-m run 63 KB swings 24/16kg 36 pull-ups 800-m run 42 KB swings 24 pull-ups 400-m run 21 KB swings 12 pull-ups CROSSFIT BASICS Pre-Workout: 6 sets: 6 single-arm KB front squats – Alternate arms each set. For time: 800-m run 42 KB swings 12/8kg 24 pull-ups 600-m run 30 KB swings 16 pull-ups 400-m run 18 KB swings 8 pull-ups AT HOME For time: 1,200-m Run 63 weighted ground-to-overheads 36 V-ups 800-m Run 42 weighted ground-to-overheads 24 V-ups 400-m Run 21 weighted ground-to-overheads 12 V-ups POST WORKOUT 3 Sets :30 Groiner Stretch / Side :30 Calf Stretch / Side :30 Seated Torso Twist CFP+ PERFORMANCEMOM 7: For load: 5 bench presses (50%) 4 bench presses (60%) 3 bench presses (70%) 2 bench presses (80%) 1 Bench Press (90%) then… For load: 5 front squats (50%) 4 front squats (60%) 3 front squats (70%) 2 front squats (80%) 1 front squats (90%)
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AuthorCrossFit Pretoria Archives
February 2023
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