200424

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