CrossFit (Performance)
A. "Mamba and Gigi" 18 min AMRAP 5 Ring Muscle Ups 8 Power Cleans (185/125) 24 Box Jumps (30"/24") 13 Burpees B. Three sets of: Single-Leg Deadlift x 6-8 reps each leg @ 4011 Rest 60 seconds Barbell Glute Bridges x 6-8 reps @ 20X1 Rest 60 seconds Side Plank x 45 seconds each side Rest 60 seconds CrossFit (Fitness) A. 18 min AMRAP 5 Strict Pull Ups 8 Kettlebell Swings 24 Box Jumps 13 Burpees B. Three sets of: Single-Leg Deadlift x 6-8 reps each leg @ 4011 Rest 60 seconds Barbell Glute Bridges x 6-8 reps @ 20X1 Rest 60 seconds Side Plank x 45 seconds each side Rest 60 seconds
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December 2020
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