CrossFit (Performance)
Three sets of: Dumbbell Floor Press x 8-10 reps @ 21X1 Rest 45 seconds Bent-Over Dumbbell Reverse Flies x 12-15 reps Rest 45 seconds L-Sit Tuck to Extension x 6 reps @ 1212 Rest 45 seconds Followed by Five rounds for time of: 6 DB Hang Power Cleans 9 DB Push Presses 12 Dips CrossFit (Fitness) Three sets of: Odd Object Floor Press x 8-10 reps @ 21X1 Rest 45 seconds Bent-Over Reverse Flies x 12-15 reps Rest 45 seconds L-Sit Tuck to Extension x 6 reps @ 1212 Rest 45 seconds Followed by Five rounds for time of: 6 Odd object Cleans 9 Push Presses 12 Stationary Dips
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December 2020
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