200420

CrossFit (Performance)

When the running clock reaches 10:00, perform the following…
Every minute, on the minute, for 20 minutes (5 sets) of:
Station 1: 15-20 Russian KB Swings
Station 2: 7-10 Single-Arm Hang Clean & Jerk (each arm – or 7-10 with barbell)
Station 3: 30 Seconds of Man Makers
Station 4: 20 Russian Twist

Please record the total number of reps in each set.

Followed By:
Every minute, on the minute, for 12 minutes (3 sets) of:
Station 1: Arnold Press x 8-10 reps
Station 2: Dumbbell or Kettlebell Gorilla Row x 8-10 reps each arm
Station 3: Dumbbell or Kettlebell Biceps Curls x 10-15 reps
Station 4: 30-60 seconds of Race Car Drivers

CrossFit (Fitness)

Every minute, on the minute, for 20 minutes (5 sets) of:
Station 1: 10-15 Right Arm Forward Push-Ups
Station 2: 10-15 Left Arm Forward Push-Ups
Station 3: 15-20 Backpack Ground to Overhead
Station 4: 10-15 Superman Punches

*Please record the total number of reps per set.

Followed By:
Every minute, on the minute, for 12 minutes (3 sets) of:
Station 1: 30 seconds of Bent-Over Bat Wing Hold
Station 2: 30 seconds of Russian Twist
Station 3: 30 seconds of Supine Leg Lifts
Station 4: 30 seconds of Straight Body Ceiling-Reaching Crunches