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Rx
Every 10 minutes, for 40 minutes (4 sets) for times of:
600 Meter Row
30 Front-Racked Kettlebell Alternating Reverse Lunges (24/16 kg)
30 Single-Arm Kettlebell Push Presses (24/16 kg – one in front rack, the other pressing; 15 reps each arm)
30/20 Calories of Assault Bike
Please customize the reps/calories such that you have at least 90 seconds to recover between sets.
Scaled
Every 10 minutes, for 40 minutes (4 sets) for times of:
500 Meter Row
30 Front-Racked Kettlebell Alternating Reverse Lunges (20/12 kg)
30 Single-Arm Kettlebell Push Presses (20/12 kg – one in front rack, the other pressing; 15 reps each arm)
25/15 Calories of Assault Bike
Please customize the reps/calories such that you have at least 90 seconds to recover between sets.
Basic
Every 10 minutes, for 40 minutes (4 sets) for times of:
400 Meter Row
20 Front-Racked Kettlebell Alternating Reverse Lunges (12/8 kg)
20 Single-Arm Kettlebell Push Presses (12/8 kg – one in front rack, the other pressing; 15 reps each arm)
20/10 Calories of Assault Bike
Please customize the reps/calories such that you have at least 90 seconds to recover between sets.
Optional.
OPTIONAL Core Finisher
Three to Four Sets of:
Suitcase Deadlift x 8-10 reps + 50 foot carry (or 30-second isometric hold) (right arm)
Suitcase Deadlift x 8-10 reps + 50ft carry (or 30-second isometric hold) (left arm)
60-seconds of hands-to-elbow plank support transitions
Rest 60 seconds
Motivation.
Per avere cose mai avute
occorre fare cose mai fatte.
(Anonimo)