CrossFit (Performance)
Every 5 minutes, for 15 minutes (3 sets) of: 30 seconds Suitcase Carry (Left) 30 seconds Suitcase Carry (Right) 60 seconds of Dumbbell or Kettlebell Deadlifts 30 seconds Dumbbell or Kettlebell Front-Rack Carry (Left) 30 seconds Dumbbell or Kettlebell Front-Rack Carry (Right) 60 seconds of Single-Arm Dumbbell or Kettlebell Front Squat (30 seconds each arm) Followed By: Complete as many rounds and reps as possible in 14 minutes of: 20 Alternating Pistols 15 Alternating Dumbbell Snatches 10 Handstand Push-Ups CrossFit (Fitness) Every 5 minutes, for 15 minutes (3 sets) of: 30 seconds Suitcase Carry (Backpack) (Left) 30 seconds Suitcase (Backpack) Carry (Right) 60 seconds of Backpack Deadlifts 30 seconds Backpack Front-Rack Carry (Left) 30 seconds Backpack Front-Rack Carry (Right) 60 seconds of Backpack Front Squat (30 seconds each arm) Followed By: Complete as many rounds and reps as possible in 14 minutes of: 20 Alternating Lunges 20 Push-Ups 15 Superman Arches
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December 2020
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