FITLOOP Logo

FITLOOP

No image
CF Beginner →

WO 3 Skills

3rd workout of the week. Skills training; Front Lever and Back Lever.

J

Created by

Jiver

Workout Breakdown

Warmup

Warmup

1

Jogging

1 set × 5min

2

Arm Swings

1 set × 20 reps

3

Arm Circles

1 set × 20 reps

4

Forearm Rotations

1 set × 20 reps

5

Wrist Rotations

1 set × 20 reps

6

Wrist Flexibility Stretch

1 set × 90s

7

Cat/cow Bends

1 set × 10 reps

8

Row (Scapular)

1 set × 10 reps

9

Side Lunges

1 set × 10 reps

Front Lever

Holds

1

Front Lever (Tuck)

1 set × 5×5-20s

Dynamic

1

Half Skin The Cat

1 set × 3×3-8 reps

Core

1

Hanging Knee Raise

1 set × 3×5-15 reps

2

Hollow Body Crunches

1 set × 3×5-15 reps

Back Lever

Holds

1

Tucked Back Lever Hold

1 set × 5×5-15s

Dynamic

1

Dynamic German Hang

1 set × 3×3-8 reps

Core

1

Reverse Leg Raises

1 set × 3×5-15 reps

2

Superman Hold

1 set × 3×30-60s