181105

CrossFit (Performance)
A.
Four sets of:
Front Squat x 4-6 reps @ 30X1
Rest 20 seconds
Tall Box Jumps x 1.1.1.1.1
(rest 3-5 seconds between each jump – step down after each jump)
Rest 2 minutes

B.
Five sets for max calories/reps of:
30 seconds of Rowing (for max calories)
30 seconds of Rest
60 seconds of Kettlebell Swings (24/16 kg)
Rest 2 minutes

CrossFit Light (Fitness)
A.
Three sets of:
Front Squat x 6-8 reps @ 30X1
Rest 45 seconds
Single-Arm Dumbbell Row x 8-10 reps @ 2111 each arm
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds

B.
Five sets for max calories/reps of:
30 seconds of Rowing (for max calories)
30 seconds of Rest
60 seconds of Kettlebell Swings
Rest 2 minutes