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Rkcrossfit

rkcrossfit, male, 52, United States of America

Workouts by Rkcrossfit

See detailed, easy-to-follow instructions for workouts created by Rkcrossfit.

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    Push Jerk/ghd

    jerk/ghd 21-15-9

     
    • Power, 
    • Timed, 
    • Weight Training
     
    • Arms
    • (Triceps),
    • Back
    • (Upper Back),
    • Core
    • (Abs, Lower Back, Obliques),
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps),
    • Shoulders
    • (Front Shoulders, Side Shoulders, Upper Shoulders)
  •   

    Row/bench

    row 500m/ bench max 6 mins

     
    • Aerobic, 
    • Timed, 
    • Weight Training
     
    • Arms
    • (Biceps, Forearms, Triceps),
    • Back
    • (Middle Back, Outer Back, Upper Back),
    • Chest
    • (Chest, Upper Chest),
    • Core
    • (Abs),
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps),
    • Shoulders
    • (Front Shoulders, Rear Shoulders)
 Any Muscles
Arms
Back
Chest
Core
Legs
Shoulders