CrossFit (Performance)
A. Take 20-25 minutes to build to today’s heavy Split Jerk B. For Max Reps: 3 Minutes of Rowing for Calories or Assault Bike Rest 60 seconds 3 Minutes of Dumbbell Box Step-Overs (20″, 55/35 lbs) Rest 60 seconds 3 Minutes of Thrusters (115/85 lbs) CrossFit (Fitness) A. Four sets of: Push Press (dumbbell or barbell) x 6-8 reps Rest 60 seconds Romanian Deadlift x 6-8 reps @ 3010 Rest 60 seconds B. For Max Reps/Calories: 3 Minutes of Rowing (Calories) 1 Minute of Rest 3 Minutes of Dumbbell Box Step-Overs 1 Minute of Rest 3 Minutes of Dumbbell Thrusters
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December 2020
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