200521

CrossFit (Performance)
Three sets, increasing intensity each set, of:
50 Meter Run or 10/7 Calorie Bike/Row
5 Burpees
5 Jumping Squats
Rest 30 seconds

Followed By

Five rounds for time of:
15 DB/KB Thrusters
15 DB/KB Deadlifts
100 Meter Run OR 15/10 Calorie Bike/Row

Time Cap = 16 minutes

Followed By

Three sets of:
60 seconds of Weighted Front-Leaning Rest
10-15 Alternating Biceps Hammer Curls
10-15 Bodyweight Triceps Extensions
100 Meter Overhead Carry
Rest 60 seconds


​CrossFit (Fitness)
Three sets, increasing intensity each set, of:
50 Meter Run OR 10 Mountain Climbers
5 Burpees
5 Jumping Squats
Rest 30 seconds between sets

Followed By

Five rounds for time of:
20 Jumping Lunges
15 Straight Leg Sit-Ups
100 Meter Run OR 30 Mountain Climbers

Time Cap = 16 minutes

Followed By

Three sets of:
60 seconds of Front-Leaning Rest
10-15 Alternating Biceps Curls (use an object like a water jug)
10-15 Bodyweight Triceps Extensions
30-45 second Handstand Hold
Rest 60 seconds