CrossFit (Performance)
A. Every 3 minutes, for 18 minutes (6 sets): Bench Press *Set 1 – 5 reps @ 80-85% *Set 2 – 3 reps @ 85-90% *Set 3 – 2 reps @ 90% *Set 4 – 3 reps @ 85-90% *Set 5 – 8 reps @ 75-80% *Set 6 – 8 reps @ 75-80% B. Five rounds for time of: 12 Ring Dips 12 Push Presses (115/75 lbs) 12 Burpees Over the Barbell (Lateral) CrossFit (Fitness) A. Three sets of: Dumbbell Bench Press x 8-10 reps @ 21X1 Rest 45 seconds Bent-Over Dumbbell Reverse Flies x 12-15 reps Rest 45 seconds L-Sit Tuck to Extension x 6 reps @ 1212 Rest 45 seconds B. Five rounds for time of: 12 Stationary Dips 12 Dumbbell Push Presses 12 Burpees
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December 2020
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