200520

CrossFit (Performance)
Every minute, on the minute, for 4 minutes for max reps or calories:
Station 1 – 30 seconds of Bike or Row or Sprint
Station 2 – 30 seconds of Dumbbell or Kettlebell Front Squats
Station 3 – 30 seconds of Devil’s Press
Station 4 – Rest

Followed By

Every 3 minutes, for 15 minutes (5 sets) for times of:
-Number of calories completed during 30 second max effort
-Number of Dumbbell or Kettlebell Front Squats completed during 30 second max effort
-Number of Devil’s Press completed during 30 second max effort

Followed By
​
Three sets of:
20-30 Hip Bridges
Rest 30 seconds
15-20 Goblet Hold Good Mornings @ 32X1
Rest 30 seconds
15-20 Dumbbell Lateral Flys
Rest 60 seconds


​CrossFit (Fitness)
Every minute, on the minute, for 4 minutes (4 sets) for max reps:
Station 1 – 30 seconds of Mountain Climbers
Station 2 – 30 seconds of Jumping Squats
Station 3 – 30 seconds of Backpack Devil’s Press
Station 4 – Rest

Followed By

Every 3 minutes, for 15 minutes (5 sets) for times of:
-Number of Mountain Climbers completed during 30 second max effort
-Number of Jumping Squats completed during 30 second max effort
-Number of Backpack Devil’s Press completed during 30 second max effort

Followed By

Three sets of:
20-30 Hip Bridges
Rest 30 seconds
15-20 Goblet Hold Good Mornings @ 32X1
Rest 30 seconds
15-20 Lateral Flys
(use textbooks or water jugs)
Rest 60 seconds