A. Three sets, not for time, of:
Ring Muscle-Ups x 3-6 reps
Handstand Push-Ups x 10-12 reps
Double-Unders x 50 reps
B. Deadlift
*Set 1 – 10 reps @ 55% of 1-RM
*Set 2 – 10 reps @ 65%
*Set 3 – 6 reps @ 75%
*Set 4 – 8 reps @ 80%
*Set 5 – 6 reps @ 85%
*Set 6 – 4 reps @ 90%
Rest 2-3 minutes between sets.
C. TWO sets, not for time, of:
Bent-Over Barbell Row x 8 reps @ 2111
Rest 60 seconds
Glute-Ham Raises x 8 reps @ 3011
Rest 60 seconds
We've got a few spots left for our Training Camp on Sunday, February 23rd! If you haven't found your CrossFit junkie a Valentine's gift, this camp is perfect.
Scheduling Reminder: "President's Day" Monday, February 17th we will be following a holiday schedule (8:30am, 10:00am and 11:30am classes only). Please RSVP by signing up at the box or on our Facebook page! Mahalo!
**Also keep in mind the Great Aloha Run will be occurring that morning, but the roads should be clear on our side of town around 8:00am.**
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