Monday, November 25, 2019

CrossFit

Performance

9 min AMRAP:
60 ABMAT Sit ups
50 Kettlebell Swings 70/53
40 Knees 2 Elbow
Max Burpees in Remaining Time

Score= Total Reps

Every 3 min for 3 sets:
6 Barbell Bent Over Rows
8 Alternating KB Floor Press (4/side) + 8 KB Floor Press
35 Banded Face Pulls

Intermediate

9 min AMRAP:
60 ABMAT Sit ups
50 Kettlebell Swings 53/35
40 Knees 2 Chest
Max Burpees in Remaining Time

Score= Total Reps

Every 3 min for 3 sets:
6 Barbell Bent Over Rows
8 Alternating KB Floor Press (4/side) + 8 KB Floor Press
35 Banded Face Pulls

Fitness

9 min AMRAP:
50 ABMAT Sit ups
40 Kettlebell Swings 44/26
30 Hanging Knee Raises or Leg Raises to Post
Max Burpees in Remaining Time

Score= Total Reps

Every 3 min for 3 sets:
6 Barbell Bent Over Rows
8 Alternating KB Floor Press (4/side) + 8 KB Floor Press
25 Banded Face Pulls

Resolution Burn

5 Cycles, every 5min of:
500m Row
15 Burpees over Erg
30 Sit-Ups

*Everyone should get at least 40sec rest between sets

EMOM for 6min, alt between:
45sec Tall Plank with Shoulder Taps
45sec Hollow Hold/Dead Bug

Resolution30

5 Cycles of
Every 4min of:
400m Run
30 Russian KB Swings
20 Goblet Squats
*Rest Remaining Time