CrossFit (Performance)
A. Five sets of: Deadlift x 5 reps @ 21X1 Rest 2-3 minutes Keep all sets above 75% of your 1-RM. B. Five rounds for time of: 400 Meter Run 40 Double-Unders 10 Deadlifts (225/155 lbs) CrossFit (Fitness) A. Every 90 seconds, for 18 minutes (4 sets): Station 1 – Banded Leg Curls x 20 reps @ 1010 Station 2 – Barbell or Ab-Wheel Roll-Outs x 10 reps @ 3010 Station 3 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111 B. Five rounds for time of: 400 Meter Run 25 Kettlebell Swings
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December 2020
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