Conditioning

Wednesday – 09.01.19

Strength

Warm up-

3 Rounds-

5 Dumbbell Rowings
5 Good morning

Workout-

Lat pull down 3 x 10
Seated Rowing 3 x 10

Kettlebell Deadllifts 4 x 10

Chin ups 3 x 10


CrossFit

Warm up-

3 rounds-

2 walk walks
5 Ring rows
5 Dumbbell Push press

Conditioning-

4 rounds for time of:
60-second handstand hold
60-second static hang
15 dumbbell shoulder presses
15 weighted pull-ups

Men: Use 2 50-lb. DBs for presses, 1 for pull-ups
Women: Use 2 35-lb. DBs for presses, 1 for pull-ups


Demo Video-

1 reply »

  1. Crossfit – 5:08 Total time

    45 second on hand stand and static hold
    10 Dumbbell shoulder press
    10 Pull ups (last set were assisted)

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