Congratulations to our Divas Lindsey & KJ for completing the NMB half marathon on Sunday.
FITNESS
A. Three sets of:
Bench Press x 8-10 reps @ 20X1
Rest 60 seconds
Ring Rows x 8-10 reps @ 2111
Rest 60 seconds
Side Planks x 30 seconds each side
Rest 60 seconds
B. In three minutes, complete the following:
20 Kettlebell Swings
Run 400 Meters
Double-Unders x Max Reps
Score the number of double-unders completed in each set, for a total of three sets. Rest three minutes between sets.
AIM
A. Four sets of:
Bench Press x 2-4 reps @ 20X1
Rest 90 seconds
Ring Rows x 8-10 reps @ 2111
(get your body as horizontal as possible and stay rigid throughout the movement – tight butt and gut!)
Rest 90 seconds
B. In three minutes, complete the following:
20 Kettlebell Swings
Run 400 Meters
Double-Unders x Max Reps
Score the number of double-unders completed in each set, for a total of three sets. Rest three minutes between sets.
SPORT
A. Three sets, not for time, of:
Wall Climbs x 2-4 reps
Muscle-Ups x 3-8 unbroken reps
Toes to Bar x 10-12 reps
B. Four sets of:
Snatch Push Press x 4-5 reps
Rest as needed
C. Five sets of:
32 kg Weighted Pull-Up x Max Reps
Rest 20 seconds
Strict Pull-Ups x 6-8 reps
Rest 20 seconds
Strict Handstand Push-Ups x Max Reps
Rest 3 minutes
D. Five rounds for time of:
3 Rope Climbs (15′)
20 Hand-Release Push-Ups
40 Double-Unders
CROSSFIT MOMS
Rest Day