CrossFit (Performance)
A. Four sets of: Back Squat x 8 reps Rest 3 minutes Choose the same weights you used last week. If you missed last week’s squat session, select a weight that will make your final 2-3 reps of your final set extremely difficult. B. Three rounds for time of: 400 Meter Run 30 Alternating Cossack Squats 15 Toes to Bar CrossFit (Fitness) A. Four sets of: Back Squat 6-8 reps @ 31X1 Rest 45 seconds Single Arm Dumbbell Row x 8-10reps each arm rest 45sec Hollow Body Rock x 45-60sec rest 45sec B. Three rounds for time of: 400 Meter Run 20 Alternating Cossack Squats 10 Strict Toes to Bar (or Hanging Leg Raises)
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December 2020
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