September 8, 2011 PDF Print E-mail
Written by Andrea   
Wednesday, 07 September 2011 18:19



Advanced

20 lunges

20 pull ups

20 step ups

20 double or single unders

20 dips

10 knees to elbows

20 one-armed kettlebell swings  12kg

10 knees to elbows

20 hang power cleans  #25 dumbbells

20 good mornings

20 wall ball  #14

3 beginner rope climbs


Intermediate

15 lunges

15 pull ups or progressions

15 step ups

15 single unders

15 dips

7 knees to elbows or knee ups

15 one-armed kettlebell swings  8kg

7 knees to elbows or knee ups

15 hang power cleans  #15 dumbbells

15 good mornings

15 wall ball  #10

3 beginner rope climbs


Beginner

10 lunges

10 pull up progressions

10 step ups

10 single unders (omit if you cannot jump)

10 dips

5 knees to elbows or knee ups

10 one-armed kettlebell swings  4kg

5 knees to elbows or knee ups

10 hang power cleans  #10 dumbbells

10 good mornings

10 wall ball  #4-6

3 beginner rope climbs


For the dips, use rings, parallel bars or a bench.


For beginner rope climbs, sit at the bottom of the rope and pull yourself to a standing position.

 
 

Important

CrossFit is a strength and intensity based fitness program.

However, during pregnancy you want to concentrate on strength and keeping your body healthy, rather than the intensity.

Personalized Programming