CROSSFIT
Pre-Workout: 1:00 strict handstand push-ups – Rest 1:00 1:00 toes-to-bars – Rest 1:00 1:00 kipping handstand push-ups For time: 2,000/1,600-m row – At 1:00 complete 1 burpee over the rower, at 2:00 complete 2 burpees over the rower, at 3:00 complete 3 burpees over the rower. Continue this pattern until you complete the 2,000/1,600-m row. CROSSFIT BASICS Pre-Workout: 1:00 push-ups – Rest 1:00 1:00 hanging knee raises – Rest 1:00 1:00 push-ups For time: 1,600/1200-m row – At 1:00 complete 1 burpee over the rower, at 2:00 complete 2 burpees over the rower, at 3:00 complete 3 burpees over the rower. Continue this pattern until you complete the 2,000/1,600-m row. AT HOME For time: 300 double unders / 200 lateral hops in place – At 0:00 complete 1 burpee, at 1:00 complete 2 burpees, at 2:00 complete 3 burpees. Continue this pattern until you complete 200 lateral hops in place. POST WORKOUT Accumulate: 1:00 banded shoulder stretch / side CFP+ PERFORMANCEMOM 7: 10 rounds for distance: 1:30 work – Rest :30 between rounds – Row, bike, ski, or run
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AuthorCrossFit Pretoria Archives
February 2023
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