CrossFit (Performance)
A. Every 3 minutes, for 15 minutes (5 sets) of: Back Squat x 6 reps *Sets 1-4 – 6 reps @ 75-82% *Set 5 – Max Reps @ 80% B. Complete as many rounds and reps as possible in 12 minutes of: 10 Burpees 20 Meters of Walking Lunges 30 Double-Unders CrossFit (Fitness) A. Three sets of: Back Squat x 8-10 reps @ 30X1 Rest 60 seconds Supine Ring Rows x 10-12 reps @ 2111 Rest 60 seconds Nose-to-Wall Handstand Hold x 30-45 seconds Rest 60 seconds B. Complete as many rounds and reps as possible in 12 minutes of: 20/15 Calories of Assault Bike 20-Meters of Walking Lunges
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December 2020
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