Monday 16.12.19

CrossFit

A. Overhead Squats 3 x 2-3 30×0 rest 3 mins
B. 4 Rounds
3-4 Back Squats 20×0
3-8 Muscle up + Dip (1 Muscle up + 1 Dip = 1 rep) – 2 min Cap or Muscle up Transition skill work +Dip work
Rest 4 mins

Metcon

A. 3 Rounds
20 secs Isometric Chin over the bar
12 DB Deficit Reverse Lunges – Front Foot on a plate
10 Ring Push ups 20×0
8 Seated DB Press 20×0
Rest 3 mins

B. In Pairs – alternating rounds
3 Rounds each
20/15 Cals Ski
+
3 Rounds Each
300m Run
+
3 Rounds Each
10 Burpee Box Jumps or Step ups

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