Tuesday, November 5, 2019

CrossFit

Performance

4 Rounds for Time:
12 Knees to Elbow
20 Kettlebell Swings 70/53
12 Weighted ABMAT Sit ups 35/25
10 Strict Handstand Push ups

Every 3 min for 3 sets:
5 Strict Muscle Ups
150′ (Rt)Single Arm KB Front Rack Carry, 53/35
150′ (lft)Single Arm KB Front Rack Carry, 53#/35#

Intermediate

4 Rounds for Time:
12 Knee to Chest
20 Kettlebell Swings 53/35
12 Weighted ABMAT Sit ups 25/15
10 Strict Handstand Push ups to elevated surface

Every 3 min for 3 sets:
10 Tempo Strict Ring Dips
150′ (Rt)Single Arm KB Front Rack Carry 44#/26#
150′ (lft)Single Arm KB Front Rack Carry 44#/26#

Tempo=2 sec down, 1 sec pause @ bottom, 1 sec up, 1 sec pause @ top

Fitness

4 Rounds for Time:
30 ABMAT Sit ups
20 Russian Kettlebell Swings 35/26
10 Pike HSPU from the Ground or Box

Every 3 min for 3 sets:
15 DB Tricep Extensions
150′ (Rt)Single Arm KB Front Rack Carry 35#/18#
150′ (lft)Single Arm KB Front Rack Carry 35#/18#

Resolution Burn

5 Rounds For Time of:
15 cal Ski Erg
15 Push Ups
15 Parallete Dips
15 DB Shoulder Press

5min Transition

EMOM for 12min, alt between:
20 DB Bent Over Row
20 Banded Tricep Extensions
20 Bicep Curls

A TRAINING EXPERIENCE LIKE NO OTHER

Grab your free session at Resolution CrossFit today!

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