Friday, March 22, 2019

Performance

EMOM for 12min, alt between:
7 Devil’s Press, 50#/35#
10/7 Ski Erg
30sec Hollow Rock

AMRAP in 10min of:
40 Double Unders
20 Push Ups
10 Overhead Squats, 125#/85#

Intermediate

EMOM for 12min, alt between:
7 Devil’s Press, 35#/20#
10/7 Ski Erg
30sec Hollow Hold

AMRAP in 10min of:
20 Double Unders
20 Push Ups
10 Overhead Squats, 95#/65#

Fitness

EMOM for 12min, alt between:
7 Devil’s Press, 20#/10#
9/6 Ski Erg
30sec Dead Bug

AMRAP in 10min of:
40 Single Unders
20 Push Ups Modified with barbell on Rig or Knees
10 Overhead Squats, 55#/35#

Burn

With a continuously running clock

EMOM for 8 min
45 sec work 15 sec rest
Hip extensions
Leg raises

Rest 2 min

EMOM for 8 min
45 sec work 15 sec rest
KB clean
Sit-ups

Rest 2 min

AMRAP in 10 min
25 push-ups
20 Russian KB swings
15 DB curls

A TRAINING EXPERIENCE LIKE NO OTHER

Grab your free session at Resolution CrossFit today!

Get Started