031019_Thuursday

Crossfit Real Life – CrossFit

Warm-up (No Measure)

10 Mtr bear crawl

10 Mtr Side Plank walk (5mtrs each side)

10 upward downward dog

10 Inch worms

10 Squat to stand with reach

10 DB Thrusters

Stretching and mobility

Handstand Practice (10 mins x 30 seconds)

Pick any 2/3 (30 seconds Each)

Beginner:

Seated DB Shoulder Press Negatives

Box HSPU

Box Walks

Inter:

Wall Walks

Handstand Kick Up

Handstand Hold

Advanced:

Handstand Negatives

Handstand with Ab Mats

Supplementary Work for Advanced:

Handstand Shoulder Tap

Alt-Single Arm Hand Stand Hold
10 min EMOM

Every minute work for 30 seconds and rest for 30 seconds

Practice any 2/3 movements

Metcon (Time)

4 RFT

9 Thrusters (43/29)

12 Pull Ups

30 DU
Scale:

1 DU = 3 SU

Bgnr:

M/W – DB Thrusters /10 – 15 kg bar

Inter:

M – 25 – 40

W – 18 – 25

By | 2019-10-02T19:31:29+00:00 October 2nd, 2019|Fitness|0 Comments

Leave A Comment