Fitness A) 5 Sets: Handstand Hold x 30 – 60s (Preferably nose and toes to wall. Pull Up x 8 – 10 @20X1 (Scale to 3s negatives or partner/self assisted negatives) B) “The CrossFit Avon Aerobic Capacity Test” 5 Rounds for time: Run 400m 21 Russian Swings (24/16kg) 12 Burpees | Performance A) 5 sets: Strict HSPU x 2 – 10 @20X1 Strict Pull Up x 2 – 10 @20X1 Choose a target and be consistent B) Every 2 mins for 16 mins At 0:00 – 16 Front Rack Forward Lunges (60/40kg) At 2:00 – 16 Renegade Rows (20/15kg) Repeating |
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February 2019
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