24.10.24 크로스핏
운동 결과
10 Rounds
For time : 10:00
(time cap : 12 min)
i go you go
8 Burpee over the row
8 Dumbbell box step ups 35lb
30 Crossovers
1 Min rest
5 Min max cal row : 106cal
보강 운동
Clean Complex
Hang Squat Clean & Jerk
4 Sets
4 Hang Squat Clean + 1 Jerk
Tempo Strict Press
4x3
Back Rack Reverse Lunge
Back Rack Reverse Lunge
3x14
Echo Bike
For Max Calories : 236cal
2 Sets
4:00 @ Bike Test RPM
- speed 31
- speed 34
Rest 60 seconds
3:00 Bike Test RPM +1
- speed 32
- speed 35
Rest 45 seconds
2:00 Bike Test RPM +2
- speed 34
- speed 36
Rest 30 seconds
1:00 Bike Test RPM +3-5
- speed 36
- speed 39-40
Rest 2:30 b/t sets -