CROSSFIT 12/06/2019

A. Strength (00:15 – 00:35)

AFAP, but not for time.
100 DB Bench Press
100 1-Arm DB Rows (50 each side)
100 Abmat Sit-ups

note: complete all 100 reps before moving to the next movement. you should be able to make 10-15 reps per set, try to stay in hypertrophy range, if you can do 20 reps weight is to easy.

B. Conditioning (0:35-00:55)

For time:
10-20-30-40
Calories on the Rower / Ski
40-30-20-10
Wall balls (20, 14)

C. Accessory

Trap 3 KB Shrugs: 3 x 10-10-10. Rest 60s.
– Front + Side + Behind Back (hold for 1 sec in raise)

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