CrossFit (Performance)
A. Every two minutes, for 20 minutes (10 sets): Hang Power Clean + Power Clean Build to today’s heavy complex. B. Every minute, on the minute, for 12 minutes (4 sets) of: Minute 1 – 50 Double-Unders Minute 2 – 12 Toes to Bar Minute 3 – 25 Push-Ups CrossFit (Fitness) A. Three sets of: Hanging Med-Ball Hamstring Curls x 10-12 reps @ 2111 Rest 45 seconds 100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm Rest 45 seconds Bulgarian Goat Bag Swings x 10 reps @ 3011 Rest 45 seconds Prone Plank Hold x 60 seconds Rest 45 seconds B. Every minute, on the minute, for 12 minutes (4 sets) of: Minute 1 – 20 Jumping Lunges Minute 2 – 20 V-Ups Minute 3 – 20 Push-Ups
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December 2020
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