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Crossfit Townsville Blog

Thursday: Perfecto..

November 8th, 2017

STRENGTH

EMOM 12 of:

Minute 1 - Perfect push-ups x 5-15 reps
Minute 2 - Perfect air squats x 5-15 reps
Minute 3 - Hollow rocks x 10-20 reps

* Choose a rep range that you can maintain perfect position throughout the movement.  This portion of today's work is not about accumulating reps but rather practicing moving your absolute best.

CONDITIONING

3 rounds for max reps of:

1 minute T2B
1 minute Assault bike calories
1 minute KB swing 24 / 16 kg
* rest 2 mins afte each round

EXTRAS

At 15 mins - 

EMOM 6:

Muscle up ladder

* Do 1 rep in the first minute, 2 in the second and so on.  If you miss a rep go back to 1 and continue.

 


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