CrossFit (Performance)
A. In teams of two, alternating full rounds, complete five rounds each of: 10 Power Cleans (115/75 lbs) 15 Shoulder to Overhead (115/75 lbs) 20 Alternating Reverse Lunges (115/75 lbs) B. Every 90 seconds, for 12 minutes (2 sets of each): Station 1 – 60 seconds of Reverse Snow Angels (slow & controlled) Station 2 – 60 seconds of Side-Plank Hold (Left Side) Station 3 – 60 seconds of Band Pull-Aparts Station 4 – 60 seconds of Side-Plank Hold (Right Side) CrossFit (Fitness) A. In teams of two, alternating full rounds, complete five rounds each of: 16 Single-Arm Kettlebell Push Press (8 Left; then 8 Right) 16 Kettlebell Swings 16 Alternating Reverse Lunges with Kettlebell Goblet Hold B. Every 90 seconds, for 12 minutes (2 sets of each): Station 1 – 60 seconds of Reverse Snow Angels (slow & controlled) Station 2 – 60 seconds of Side-Plank Hold (Left Side) Station 3 – 60 seconds of Band Pull-Aparts Station 4 – 60 seconds of Side-Plank Hold (Right Side)
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December 2020
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