CrossFit (Performance)
Every 90 seconds, for 30 minutes (5 sets of each): Station 1 – 20 Double-Unders + 10 Deadlifts (275/185 lbs) Station 2 – 250/200 Meters of Rowing or 15/10 Calories of Assault Bike Station 3 – 12 Burpee Box Jump-Overs (24″/20″) Station 4 – 200 Meter Run For stations 2 and 4, pick a distance/calories that will force you to work hard for 45-60 seconds. CrossFit (Fitness) Every 90 seconds, for 30 minutes (5 sets of each): Station 1 – 20 Walking Lunges with DB/KB Farmer’s Carry Station 2 – 250/200 Meters of Rowing or 15/10 Calories of Assault Bike Station 3 – 15 Burpees Station 4 – 200 Meter Run For stations 2 and 4, pick a distance/calories that will force you to work hard for 45-60 seconds.
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December 2020
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