Wednesday, November 20, 2019

CrossFit

Performance

3 Rounds for Time:
21-15-9
21 Box Jumps 24/20
18 Kettlebell Swings 70/53
15 Toes 2 Bar

Every 3 min for 3 sets:
16 Single Arm KB Box Step Down (8/side)
30 Plate Pull Through in Plank

Intermediate

3 Rounds for Time:
21 Box Jumps 24/20
18 Kettlebell Swings 53/35
15 Toes 2 Parallel or 9 Toes 2 Bar

Every 3 min for 3 sets:
16 Single Arm KB Box Step Down (8/side)
30 Plate Pull Through in Plank

Fitness

3 Rounds for Time:
18 Box Jumps YL: 20/16 Brea: 18/12
15 Kettlebell Swings 35/26
12 Hanging Knee Raises or Leg Raises to Post

Every 3 min for 3 sets:
16 Goblet or Bodyweight Box Step Down (8/side)
40 sec Plank Hold

Resolution Burn

3 Rounds of:
45sec Side Plank
15sec Rest
45sec Side Plank
15sec Rest
45sec Russian Twists
15sec Rest
45sec Shot Guns
15sec Rest

6 Rounds For Time of:
12 Pull-Ups
12 Push-Ups
12/10 Assault Bike Calories
(18min time cap)

Resolution30

5 Rounds For Time of:
200m Run
21 Box Jumps/Step Ups
200m Row
21 Double Unders/42 Single Unders

A TRAINING EXPERIENCE LIKE NO OTHER

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