200305

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