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)
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December 2020
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