CrossFit (Performance)
A. Every 2 minutes, for 10 minutes (5 sets): Bench Press x 2-4 reps @ 20X1 Followed by… Every 3 minutes, for 6 minutes (2 sets): Bench Press x Max Reps @ 90% of today’s heaviest set B. Two sets for max reps of: 90 seconds of Burpees Rest 30 seconds 90 seconds of Ring Dips Rest 30 seconds 90 seconds of Rowing for Calories Rest 30 seconds 90 seconds of Push-Ups Rest 30 seconds C. Every minute, on the minute, for 6 minutes: Minute 1 – 8-10 Supine Ring Rows @ 2111 Minute 2 – 45 Second Prone Plank Hold CrossFit (Fitness) A. Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Dumbbell Bench Press x 12-15 reps @ 2111 Station 2 – Single-Arm Kettlebell Row x 8 reps each @ 21X0 Station 3 – Side Plank x 45 seconds each side B. Two sets for max reps of: 90 seconds of of Burpees Rest 30 seconds 90 seconds of Stationary Dips Rest 30 seconds 90 seconds of Rowing for Calories Rest 30 seconds 90 seconds of Push-Ups Rest 30 seconds C. Every minute, on the minute, for 6 minutes: Minute 1 – 8-10 Supine Ring Rows @ 2111 Minute 2 – 45 Second Prone Plank Hold
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December 2020
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