CrossFit (Performance)
A. Every 3 minutes, for 15 minutes (5 sets): Front Squat x 2 reps @ 90% or more of 1-RM B. “Karen” For time: 150 Wall Ball Shots (20/14 lbs) CrossFit (Fitness) A. Every 90 seconds, for 18 minutes (3 sets each) of: Station 1 – Left Leg Bulgarian Split Squat x 8-10 reps @ 31X1 Station 2 – Right Leg Bulgarian Split Squat x 8-10 reps @ 31X1 Station 3 – Ab Wheel or Barbell Roll-Outs x 8-10 reps @ 3010 Station 4 – Reverse Snow Angels x 15 reps @ 2020 B. For time: 500 Meter Row 50 Wall Ball Shots 500 Meter Row
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December 2020
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