200517

CrossFit (Performance
As many rounds and reps as possible in 16 minutes of:
20 Weighted Step Ups
30 Single Arm Overhead Squats (15 per arm)
400m run OR 100 Mountain Climbers

Followed By
Three sets of:
10-15 Biceps Curls
Rest 30 seconds
15-20 Overhead Triceps Extensions
Rest 30 seconds
15-25 Weighted Glute Bridges @ 20x2
Rest 30 seconds
30 Alternating Shoulder Taps
Rest 60 seconds



CrossFit  (Fitness)
As many rounds and reps as possible in 16 minutes of:
20 Weighted Step Ups
30 Single Arm Backpack Overhead Squats (15 per arm)
400m run OR 100 Mountain Climbers

Followed By
Three sets of:
10-15 Biceps Curls
Rest 30 seconds
15-20 Overhead Triceps Extensions
Rest 30 seconds
15-25 Glute Bridges @ 20x2
Rest 30 seconds
30 Alternating Shoulder Taps
Rest 60 seconds