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
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December 2020
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