Monday, December 30, 2019

CrossFit

Performance

Back Squat
5-3-3-1-1-1, Every 90sec

“Heavy Helen”
3 Rounds For Time of:
400m Run
21 KB Swings, 70#/53#
12 Chest To Bar Pull-Ups

Intermediate

Back Squat
5-3-3-1-1-1, Every 90sec

“Helen”
3 Rounds For Time of:
400m Run
21 KB Swings, 53#/35#
12 Pull-Ups

Fitness

Back Squat
5-3-3-1-1-1, Every 90sec

3 Rounds For Time of:
300m Run
21 Russian KB Swings, 35#/26#
12 Banded Pull-Ups

Resolution Burn

EMOM for 6min, alt between:
50sec Plank Hold
50sec Hollow Hold/Dead Bug

5 Rounds For Time of:
500m Row
30 Air Squats
20 Push Ups
10 Burpees Over Rig

Resolution30

AMRAP in 20min of:
20 Box Jumps, 24″”/20″”
20 Med Ball Cleans, 20#/14#
20cal Bike/20cal Row (Alt Rounds)

*Goal is about 5 Rounds*

A TRAINING EXPERIENCE LIKE NO OTHER

Grab your free session at Resolution CrossFit today!

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