CROSSFIT 01/10/2020

A. Strength (00:15-00:30)

1a) Split Stance Landmine Press: 3 x 6-8 ea. No rest.
1b) 1-Arm KB Row w. rotation: 3 x 8-10 ea. No rest.
1c) Alternating DB Curls: 3 x 10 ea. Rest 60s.
– This a triset – you go from 1a to 1b to 1c then rest 60s.
– 1 Warm-up set then 3 „work sets“
– All sets should be challenging

B. Conditioning (00:45-00:55)

AMRAP 16:
Max Calorie Assault Bike / Row / Ski

[On the 0:00]: 21 Kettlebell Swings (24/16)
[On the 2:00]: 21 AbMat Sit-ups
[On the 4:00]: 21 Kettlebell Swings (24/16)
[On the 6:00]: 21 AbMat Sit-ups
[On the 8:00]: 21 Kettlebell Swings (24/16)
[On the 10:00]: 21 AbMat Sit-ups
[On the 12:00]: 21 Kettlebell Swings (24/16)
[On the 14:00]: 21 AbMat Sit-ups

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