200409

CrossFit (Performance)

For Time:
Four sets, for max reps, of:
45 seconds of Dumbbell or Kettlebell Front Squats
Rest 45 seconds
45 seconds of Dumbbell Burpee Deadlifts
Rest 45 seconds
45 seconds of Skipping
Rest 45 seconds
 
Followed By: 
Three sets of:
20 Dumbbell or Kettlebell Death March Steps
immediately followed by…
30 Weighted Good Mornings
immediately followed by…
30 second Supine Bridge Hold
Rest as needed

CrossFit (Fitness )

For Time:
Four sets (18 minutes), for max reps, of:
45 seconds of Smurf Jumping Jacks
Rest 45 seconds
45 seconds of 1 ½ Jumping Squats
Rest 45 seconds
45 seconds Burpees
Rest 45 seconds
 
Followed By:
​Three sets of:
20 Death March Steps
immediately followed by…
30 Good Mornings
immediately followed by…
30 second Supine Bridge Hold
Rest as needed
(time cap at  53:00 minutes)