07112019_Thursday

Crossfit Real Life – CrossFit

Warm-up (No Measure)

3 mins SU/DU

10 DB Shoulder Press

20 Alt Arm Alt Leg Lifts

10 Upward downward dog

10 Jumping Lunges

10 Air Squats

Plate Stretching and mobility

Pull Up Strength Building #1 (Weight)

2 Rounds –

(30 sec on 10 sec off)

R1 DB Curl and Press

R2 DB Bent Over Rows

R3 Kettlebell bottom up press

R4 Lateral Raises

R5 1 min rest

Pull Up Progressions (No Measure)

10 min EMOM – 25 Seconds work – 35 seconds rest

Beginner

Level 1: Passive Hang

Level 2: Active Hang

Intermediate

Level 3: Chin Over Bar Hold

Level 4: Negatives

Advanced

Level 5: Segmented Negatives

Level 6: Partial Pull Ups

Muscle-ups (10 x ☓ )

For advanced athletes

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

200mtr Run

20 DB Box Step Ups (30kgs/20kgs)

30 KBS (American)

By | 2019-11-07T01:46:34+00:00 November 6th, 2019|Fitness|0 Comments

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