Friday, January 4, 2019

CrossFit

Performance

Every 2:30 for 5 sets, complete:
5 Bench Press
15 Single Arm DB Bent Over Row
ME Handstand Walk

For Time, reps of 21-15-9:
Push Press, 135#/95#
Bar Facing Burpees

Intermediate

Every 2:30 for 5 sets, complete:
5 Bench Press
15 Single Arm DB Bent Over Row
30sec Handstand Hold with Shoulder Taps, or Hold

For Time, reps of 21-15-9:
Push Press, 95#/65#
Bar Facing Burpees

Fitness

Every 2:30 for 5 sets, complete:
5 Bench Press
15 Single Arm DB Bent Over Row
15 Tall Plank with Shoulder Taps, ea arm

For Time, reps of 21-15-9:
Push Press, 65#/45#
Bar Facing Burpees

Resolution Burn

5 Cycles of:
AMRAP in 4min of:
20 Air Squats
400m Run
20 Box Jumps, 24″”/20″”
ME KB SDHP

Rest 1min

Resolution30

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