CrossFit (Performance)
A. Five sets of: Back Squat x 3-5 reps @ 30X1 Rest 90 seconds Dumbbell External Rotation x 10-12 reps each @ 2110 Rest 90 seconds B. Three rounds for time of: 20 Calories of Rowing 30 Wall Ball Shots (20/14 lbs) CrossFit Light (Fitness) A. Three sets of: Back Squat x 8-10 reps @ 30X1 Rest 60 seconds Dumbbell External Rotations x 10-12 reps each arm @ 2110 Rest 60 seconds Ring Rows x 8-10 reps @ 2111 Rest 60 seconds B. Three rounds for time of: 20 Calories of Rowing 30 Wall Ball Shots
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December 2020
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