WORK:
2 Rounds of:
10 Suspended Push-Up+Knee Tuck
10 Suspended Row
50m Sprint
INTENSITY:
21-15-9 reps for time of:
Strict Pull-Up
Jump Thruster
Handstand push-ups
Body weight CrossFit workouts are terrific for getting out and knocking something out when you can't get to the box!
RESET:
50 V-Ups
50 Flutterkicks
50 Hollow Rock
Suspended Push-Up+Knee Tuck
2 Rounds of:
10 Suspended Push-Up+Knee Tuck
10 Suspended Row
50m Sprint
INTENSITY:
21-15-9 reps for time of:
Strict Pull-Up
Jump Thruster
Handstand push-ups
Body weight CrossFit workouts are terrific for getting out and knocking something out when you can't get to the box!
RESET:
50 V-Ups
50 Flutterkicks
50 Hollow Rock
Suspended Push-Up+Knee Tuck
ok sorry, what is a jump thruster?
ReplyDeleteI keep forgetting that I deleted my old gym videos account.
ReplyDeleteJump Thruster - Perform a full squat, then launch explosively straight up into the air, arms fully extended above you.
Think of it as a power jump or just a full squat jump. You're doing the thruster movement, just with no weight and coming up out of it into a jump.