CROSSFIT 90 08/02/2020

0. Warmup & Mobility – 20 min
3 Turkish Getups per Side
:20 DB Kettlebell Split Stance Iso Hold (Left)
10 DB KB Squats
:20 DB Kettlebell Split Stance Iso Hold (Right)
:20 Supinated Grip Dead Hang

then.. Mobility and Glute/Core Activation (Medball)

A. Strength – 25 min
Every 2 minutes, for 16 minutes (8 sets) of:
Tempo Back Squat x 3 reps @ 31X1

Build over the course of the 8 sets, reaching a heavy triple by the sixth set, and repeating that weight for sets seven and eight as well.

B. Conditioning – 40 min

On the 4:00 x 4 Rounds:
20/15 Calorie Row or Bike
40 Double Unders
7 Front Squats (85/60)

rest 3 min, then..

On the 3:00 x 5 Rounds:
15/12 Calorie Ski Erg or Row
10 Alternating Pistols
5 D-Ball Cleans Over Shoulder 

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