CrossFit (Performance)
A. Five sets of: Bench Press x 2-4 reps @ 20X1 Rest 90 seconds Ab-Wheel Roll-Outs x 6-8 reps @ 3020 Rest 90 seconds B. Three rounds for time of: 400 Meter Run 20 Toes to Bar 20 Ring Dips CrossFit (Fitness) A. Four sets of: Dumbbell Press x 6-8 reps @ 2110 Rest 45 seconds Single-Leg Hip Bridge x 6-8 reps each leg @ 3011 Rest 45 seconds Bottom’s Up Kettlebell Carry x 100′ each arm Rest 45 seconds B. Three rounds for time of: 400 Meter Run 30 V-Ups or 20 Hanging Knee Raises 20 Stationary Dips
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December 2020
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