CrossFit 2022.11.25 基準(zhǔn)訓(xùn)練3輪:（500米劃船+12...
COMPETE – 22.11.25
WARM-UP
3 sets:
9/12-cal. row
10 Romanian deadlifts (empty barbell)
10 alternating Spiderman stretch
:30 hollow hold
4 sets:
6 deadlifts
6 box jumps
221125
3 rounds for time:
400/500-m row
12 deadlifts (body weight)
21 box jumps (20 in)
MAIN LIFT
3 sets:
1 shoulder presses
– Building to your heaviest single.
ACCESSORY - I
4 sets:
6 KB Z-presses
STRETCHING
3 sets:
:45 childs pose
:45 frog stretch
標(biāo)簽：
