CrossFit (Performance)
A. Bench Press *Set 1 – 5 reps @ 80-85% *Set 2 – 3 reps @ 85-90% *Set 3 – 2 reps @ 90% *Set 4 – 3 reps @ 85-90% *Set 5 – 8 reps @ 75-80% *Set 6 – 8 reps @ 75-80% Rest 2 Minutes B. Four rounds for time of: 50 Double-Unders 20 Dumbbell Push Presses (55/35 lb DBs) 20 Alternating Reverse Lunges with DBs (55/35 lbs) CrossFit (Fitness) A. Three sets of: Dumbbell Bench Press x 12-15 reps @ 2111 Rest 45 seconds Single-Arm Kettlebell Row x 8 reps each @ 21X0 Rest 45 seconds Side Plank x 45 seconds each side Rest 45 seconds B. Four rounds for time of: 30 Lateral Jumps Over Parallette 20 Dumbbell Push Presses 20 Alternating Reverse Lunges with DBs
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December 2020
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