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
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December 2020
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