Fitness A) EMOM 10 mins: Min 1: Ring Row x 8 – 10 @20X1 Min 2: Ring Support Hold x 30s B) “The CrossFit Avon Aerobic Capacity Test” 5 Rounds for time: Run 400m 21 Russian Swings (24/16kg) 12 Burpees Compare to: 28/7/16 | Performance A) Ring Muscle Up EMOM 10 mins: 1 – 3 reps Choose a target and be consistent. If no Muscle Ups: EMOM 10 mins Evens: 2 – 5 C2B Pull Ups Odds: 2 – 5 Ring Dips Try and improve on 31/8/16 B) “Isabelle” 30 Snatches for time Compare to: 29/7/16, 24/5/16, 6/5/15 C) 3 Sets: Reverse Snow Angels x 15 DB External Rotation x 8 @3011 Front Leaning Rest x 60 – 120s |
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February 2019
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