Monday, October 28, 2019

CrossFit

Performance

10 min to establish:
1 Rep Max Push Jerk

For Time:
15-12-9-6-3
Push Press 115/75
GHD sit-ups
Wtd Strict Pull up 20/10

Intermediate

10 min to establish:
1 Rep Max Push Jerk

For Time:
15-12-9-6-3
Strict Press 95/65
GHD sit-ups, parallel
Strict Pull up

Fitness

10 min AMRAP:
3 Push Press
15 Sit ups
200m Ski

For Time:
15-12-9-6-3
Strict Press 45/35
AbMat sit-ups, x2
Strict Pull up off Box
*Ring Rows 18-15-12-9-6

Resolution Burn

1 Mile Run

Then,

3 Rounds of:
15 Burpees
30 Russian KB Swings
45 Double Unders/90 Singles

Then,

1 Mile Run

Resolution30

Buy In: 500m Row

5 Rounds of:
20 Curtsy Lunges, 10 ea leg
20 Plate GTO
20 Med Ball Sit-Ups, hold ball with arms locked out

Cash Out: 500m Row

20min time cap

A TRAINING EXPERIENCE LIKE NO OTHER

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