Goals: Improvement in CrossFit, development of basic proficiency with body-weight exercises, development of necessary upper-body strength and lower-body flexibility/strength.
day 1 Plank Drill: 3 Rds 3 positions x 20 seconds Extensions on Ball
Upper-body pressing 5 sets of: 1. Kick up to handstand x 3 attempts 2. Ring push-ups x 5 3. Tripod/frog stand x 10 seconds Legs 3 sets of: 1. Overhead squats x 10 reps (men’s/women’s bar, training Bar, PVC) 2. Kettlebell deadlifts x 10 reps (24/16 kg)
Goals: Improvement in CrossFit, development of basic proficiency with body-weight exercises, development of necessary upper-body strength and lower-body flexibility/strength.
ReplyDeleteday 1
Plank Drill: 3 Rds 3 positions x 20 seconds
Extensions on Ball
Upper-body pressing
5 sets of:
1. Kick up to handstand x 3 attempts
2. Ring push-ups x 5
3. Tripod/frog stand x 10 seconds
Legs
3 sets of:
1. Overhead squats x 10 reps
(men’s/women’s bar, training Bar, PVC)
2. Kettlebell deadlifts x 10 reps (24/16 kg)
WOD:
5 Rds
10 Pullups
10 Ball Slams (20lbs ball)