Unilateral Strength
Single leg Deadlift
5 reps each leg, 4 rounds
Conditioning
For time,
300 m No leg rowing
30 Double KB Push Jerk (16/12 kg)
30 Knees to elbow
30 Double Russian KB swing (16/12 kg)
30 Ring Dips
Cap time 20 mins
The First #1 Crossfitter Box in Semarang
Unilateral Strength
Single leg Deadlift
5 reps each leg, 4 rounds
Conditioning
For time,
300 m No leg rowing
30 Double KB Push Jerk (16/12 kg)
30 Knees to elbow
30 Double Russian KB swing (16/12 kg)
30 Ring Dips
Cap time 20 mins