190115

CrossFit (Performance)
A.
In teams of two, partners alternate complete rounds for as many rounds and reps as possible in 15 minutes of:
5 Shoulder to Overhead (135/95 lbs)
10 Burpees Over the Barbell

B.
Every minute, on the minute, for 10 minutes (2 sets of each):
Minute 1 – Strict Ring Pull-Ups x 6-8 reps
Minute 2 – Prone Plank x 40 seconds
Minute 3 – Trap 3-raise x 10-12 reps @ 2121 (Left Arm)
Minute 4 – Trap 3-raise x 10-12 reps @ 2121 (Right Arm)
Minute 5 – Supine Leg Lowering x 10-15 reps @ 3011
(lower back remains in contact with the floor)

CrossFit (Fitness)
A.
In teams of two, partners alternate complete rounds for as many rounds and reps as possible in 15 minutes of:
5 Dumbbell Push Presses
10 Burpees

B.
Every minute, on the minute, for 10 minutes (2 sets of each):
Minute 1 – Strict Ring Pull-Ups x 6-8 reps
Minute 2 – Prone Plank x 40 seconds
Minute 3 – Trap 3-raise x 10-12 reps @ 2121 (Left Arm)
Minute 4 – Trap 3-raise x 10-12 reps @ 2121 (Right Arm)
Minute 5 – Supine Leg Lowering x 10-15 reps @ 3011
(lower back remains in contact with the floor)