191217

CrossFit (Performance)
A.
Five sets of:
Unsupported Seated Dumbbell Strict Press x 3-4 reps
(sit on a bench without back support and press the dumbbells from shoulder to overhead)
Rest 2 minutes

B.
Complete as many rounds and reps as possible in 15 minutes of:
400 Meter Run
8 Strict Pull-Ups
12 Strict Handstand Push-Ups

C.
Every minute, on the minute, for 6 minutes:
Minute 1 – 8-10 Supine Ring Rows @ 2111
Minute 2 – 45 Second Prone Plank Hold

CrossFit (Fitness)
A.
Five sets of:
Unsupported Seated Dumbbell Strict Press x 3-4 reps
(sit on a bench without back support and press the dumbbells from shoulder to overhead)
Rest 2 minutes

B.
Complete as many rounds and reps as possible in 15 minutes of:
400 Meter Run
8 Strict Pull-Ups
12 Strict Handstand Push-Ups

C.
Every minute, on the minute, for 6 minutes:
Minute 1 – 8-10 Supine Ring Rows @ 2111
Minute 2 – 45 Second Prone Plank Hold