Thursday 12.09.19

CrossFit

A. Advised Endurance session or Recovery session if sore

Or

A. EMOM – 21 mins – must have 30 secs rest between sets
Min 1 – 5 Power Cleans
Min 2 – 3-6 Bar MU or Pull ups
Min 3 – 10-15m Handstand Walk

Or

Bar MU and PU Skill work

B. 2-3 Rounds
30 secs Lying Hip Raises
Rest 10 secs
30 secs Russian Twists
Rest 10 secs
30 secs Flutter kicks
Rest 2 mins

Metcon

A. 4 Rounds
4 Assisted Chin ups
8 Push ups on DBs Wide Grip
12m OH KB Walk each arm
Rest 1 min

B. 2 Rounds
60 secs Plate Push on Sled Track
20 Back Extensions
Rest 2-3 mins

B. 2-3 Rounds
30 secs lying Hip Raises
Rest 10 secs
30 secs Russian Twists
Rest 10 secs
30 secs Flutter kicks
Rest 2 mins

Share This

Related Posts

Menu