CrossFit (Performance)
A. Four sets of: Back Squat x 2-4 reps @ 30X1 Rest 90 seconds Single-Arm Dumbbell Row x 8-10 reps each arm @ 2111 Rest 90 seconds B. For time: Row 1000 Meters immediately followed by… Five rounds of: 10 Overhead Squats (115/75 lbs) 15 Pull-Ups CrossFit Light (Fitness) Three sets of: Back Squat x 8-10 reps @ 3011 Rest 45 seconds Single-Arm Dumbbell Row x 8-10 reps each arm @ 2111 Rest 45 seconds Supine Leg Lowering x 10-15 reps @ 3011 (lower back remains in contact with the floor) Rest 45 seconds B. For time: Row 1000 Meters immediately followed by… Five rounds of: 5 Strict Pull-Ups 10 Dumbbell Thrusters
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December 2020
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