10 single-arm KB swings/arm 1 set: 1:00 row 10 burpee broad jumps 10 Russian KB swings 1 set: 1:00 row 10 Russian KB swings NOTES Perform the first few sets at an easy, conversational pace. As you get to sets 3 and 4, increase the pace and find your workout speed. Start with...
P2: slow Alternating Samson stretch - P1:30 row, moderate - P2: Alternating scorpion stretches - 10 synchronized sit-ups - P1: :30 row, fast - P2: Unloaded good mornings - P1: :30 row, fast - P2: Inchworms - KB: 5 KB deadlifts - 5 Russian KB swings - 5 American KB swings -...
10 Single-Arm KB Bench Press / Arm 10 Alternating KB Single-Leg Deadlifts –Alternate after each movement with a partner B. 10 Rounds: In a 2 minute window complete… 15 Russian KB Swings (53/35#) (Rx+ 70/53#) 15 Up-Downs Over KB Max Calorie Row –Alternate full rounds with a p...
Strength – KB complex – EMOM 10 minutes 2 reps- Clean, squat, press, Snatch (1.5/1.0) Even Min = Left Arm, ODD min = Right arm WOD – 15 Min AMRAP 250 M row 20 Russian KB Swings (1.5/1.0) 6 Feb Skill – Pose Running Technique WOD – 10 RFT Run 200M 10 Squat (135/95) ...
ACCESSORY - II5 sets:(9分37秒)15 GHD sit-ups– Rest :30.15 Russian KB swings (heavy)– Rest :30., 视频播放量 1833、弹幕量 1、点赞数 33、投硬币枚数 4、收藏人数 20、转发人数 1, 视频作者 交叉工灰灰, 作者简介 欢迎交流训练心得。,相关视频:CrossFit 2021.12.
60sec KB Dead bug. Strength. Test week. Back squat. 20min build to 5RM. Conditioning. 9min Amrap. 30 Double unders (60 Single unders). 16 Russian KB swings. 30 Double unders (60 Single unders). 16 Single arm Alt Front rack reverse lunge (Switch hands anytime). KB weight: RX+...
Front squats Dumbbells、Goblet Squat、 Kettlebell Clean 、 KettlebellDeadliftKettlebell Halo、Kettlebell Push Press、Kettlebell Swings、 Kettlebell Thrusters.Lateral Ball Slams、 Man Maker、Pause Goblet Squat、 Plate Push Up、 Plate Sit-Ups.Rear Delt Flyes 、 Renegade Row, Russian Twists with Kettlebell....
90s to finish 10 Burpees 15 Russian KB Swings Run in remaining time x3 sets Score: Fit & Comp A: Bench Weight Fit & Comp B: No score, just get after it. Notes: For Comp on the bench - I want the second 3.2.1 to be heavier than the first [/elitetoggle][/eliteaccordion] [...
CrossFit East River – WOD Body Heat + Mobility (4-6 min) 2:00 Row — :20/:20 PVC Pipe Front Rack Stretch :30 Extended Plank Reverse Bridge :20/:20 Active Pigeon Stretch :30 Down Dog Toe Touch General Prep (5-7 minutes)
10 Russian Kettlebell Swings (24/16kg) 12 Tandem Burpees To start each round of the partner WOD each partner does a 250m Row and a 200m run. While one is rowing the other runs and then they switch. Only when both are finished both row and run, one partner starts on the first tripl...