200421

CrossFit (Performance)
Against a 2-minute running clock…

20/15 Calorie Bike or Row or 60 seconds of jogging 
Max Reps of Jumping Lunges

Rest 60 seconds, and then…

Against a 2-minute running clock…
20/15 Calorie Assault Bike or Row
Max Reps of Alternating Dumbbell Lunges

Rest for 60 seconds, and repeat for a total of THREE sets.

Followed By: 

Three sets of:
15 Straight Leg Sit Ups
60 Second Prone Plank
30 Second Side Plank (Right)
60 Second Prone Plank
30 Second Side Plank (Left)
Rest 2 minutes

CrossFit (Fitness)

Against a 2-minute running clock…
60 seconds of Mountain Climbers
Max Reps of Alternating Lunges

Rest 60 seconds, and then…

Against a 2-minute running clock…
200 Meter Run or 60 seconds of Mountain Climbers
Max Reps of Lateral Lunges with Anterior Loading
(if possible, hug a backpack or goblet hold a KB/DB)

Rest for 60 seconds and repeat for a total of THREE sets.

Followed By: 
​
Three sets of:
15 Straight Leg Sit Ups
60 Second Prone Plank
30 Second Side Plank (Right)
60 Second Prone Plank
30 Second Side Plank (Left)
Rest 2 minutes