200415

CrossFit (Performance)

Every minute, on the minute, for 18 minutes (6 sets) of:
Station 1: 8-10 Single-Arm Hang Cleans (each arm)

Station 2: 15-20 Alternating Single-Arm Dumbbell or Kettlebell Push Press
Station 3: 30 Seconds of Renegade Rows
Please record the total number of reps in each set.

Strength:

Three sets of:
30-45 seconds of Handstand Hold (Substitute Front Leaning Rest if needed)
30 seconds of Reverse Snow Angels
Dumbbell or Kettlebell Alternating Biceps Curl x 10-15 reps each arm
30-60 seconds of Weighted Windmills
Rest 60 seconds


CrossFit (Fitness)

Every minute, on the minute, for 18 minutes (6 sets) of:
Station 1: Backpack Push Press or Pike Push-Ups x 15-20 reps
Station 2: 5-10 Dynamic Push-Ups
Station 3: 20 Seconds of Side Plank (each side)
Please record the total number of reps achieved in each set.

Strength:
​
Three sets of:
30-45 seconds of Handstand Hold (Substitute Front Leaning Rest if needed)
30 seconds of Reverse Snow Angels
15-20 reps of Backpack Curls
30 seconds of Weighted Windmills per side