CrossFit (Performance)
A. Three sets of: Back Squat x 4 reps Rest 3 minutes Increase the weight you used on February 9, 2019 by at least 5%. If you missed your squatting sessions in the last two weeks, select a weight that will make your final 1-2 reps of each set extremely difficult. B. For time: 50 Wall Ball Shots (20/14 lbs) 100 Double-Unders 40 Wall Ball Shots 80 Double-Unders 30 Wall Ball Shots 60 Double-Unders CrossFit (Fitness) A. Three sets of: Bulgarian Split Squats x 8-10 reps each leg @ 3011 Rest 30 seconds after each leg Medicine Ball Hamstring Curls x 15-20 reps @ 2111 Rest 60 Seconds Strict Chest-to-Bar Pull-Ups x 6-8 reps @ 2111 Rest 60 seconds B. For time: 40 Wall Ball Shots 20 Box Jump-Up and Step Downs 30 Wall Ball Shots 15 Box Jump-Up and Step Downs 20 Wall Ball Shots 10 Box Jump-Up and Step Downs
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December 2020
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