Warm-Up.
Wall Slides x 10 @ 3030
Pec Activation
Followed by…
Every Minute on the Minute for 6 minutes (2 sets):
Station 1 – Parallette Shoot-Throughs x 3-5 reps
Station 2 – Glute Bridges x 10 @ 20X2
Station 3 – Paloff Side Steps x 4-5 each side
Then…
A.
Three sets of:
1-1-2 Dumbbell Bench Press x 8 reps
Rest 60-90 seconds
Kettlebell Rows x 6 reps each arm @ 21X0
Rest 60-90 seconds
B.
Complete as many rounds and reps as possible in 15 minutes of:
20 Lateral Jumps Over Parallette
10 Strict Handstand Push-Ups or L-Seated Dumbbell Presses
5 Strict Chest-to-Bar Pull-Ups
what does “@ 3030” means ?
3 seconds to go down, 0 second rest at the bottom, 3 seconds to go back up, 0 second pause at the top.https://www.google.com/url?sa=t&source=web&rct=j&url=https://crossfitportland.com/blog/how-to-read-tempo-workouts-for-next-block/&ved=2ahUKEwjAzJO7gKLlAhUGX60KHZNsBsIQFjADegQIAhAB&usg=AOvVaw2Sd-Ftp4_xQpu2NETr_yPm
thank you 🙂