CrossFit (Performance)
Complete as many rounds and reps as possible in 15 minutes of: 5 Devil’s Presses 10 Dumbbell Front Squats 15 Sit-ups 30 Double-Unders 15/10 Calorie Assault Bike or Row Followed By: Four sets, for max reps, of: 30 seconds of Upright Rows Rest 30 seconds immediately followed by…. Four sets, for max reps, of: 30 seconds of Bent-Over Plate Rows Rest 30 seconds immediately followed by…. Four sets of: 30 seconds of Single Dumbbell/Kettlebell/Plate Seated Shoulder Press Rest 30 seconds immediately followed by…. Four sets of: 45 seconds of Flutter Kicks Rest 15 seconds CrossFit (Fitness) Complete as many rounds and reps as possible in 15 minutes of: 5 Backpack Burpee Ground to Overhead 10 Backpack Bearhug Squats 15 Sit-ups 30 Running Man Line Jumps 30 Jumping Jacks Followed By: Four sets, for max reps, of: 30 seconds of Backpack Upright Rows Rest 30 seconds immediately followed by…. Four sets, for max reps, of: 30 seconds of Bent-Over Reverse Flys Rest 30 seconds immediately followed by…. Four sets of: 30 seconds of Seated Backpack Press Rest 30 seconds immediately followed by…. Four sets of: 45 seconds of Flutter Kicks Rest 15 seconds
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December 2020
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