Thu_13022020

Crossfit Real Life – CrossFit

Warm-up (No Measure)

Tabata x3

R1 Jumping Squats

R2 Burpees to 6″ target

R3 Jumping Jacks

R4 KBS

Stretching and mobility (esp. Shoulders)

Handstand Practice (10 x ☓ )

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

Metcon (2 Rounds for reps)

10 min EMOM

M1, M3, M7, M9

5 Thrusters (43/29)

Pull Ups (remaining time)

M5 break

M2, M4, M6, M8, M10

20 KBS (24 /16)

Pistol Squats (remaining time)
– Finish stipulated reps and then onto the second movement for the remaining time

– Score separately total number of reps for the second movements (Pistols and pull Ups)

– Minute 5 is rest

Ab Blaster #1 (No Measure)

Cash Out

TABATA x2

R1: Seated Circles

R2: Starfish Crunch

R3: Plank with Alt Leg Lifts

R4: Bicycle Crunches

R5: Russian V Tuck Twists

R6: Scissors

R7: Flutter Kicks

R8: Sit-Ups

By | 2020-02-13T03:01:18+00:00 February 12th, 2020|Fitness|0 Comments

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