Saturday, November 8, 2019

CrossFit

Performance

With a Partner…

30 min AMRAP:
12 DB Push Press (Partner A) 50/35
12 DB Overhead Lunge (Partner A) 50/35
12 DB Push Press (Partner B)
12 DB Overhead Lunge (Partner B)

*Every 5 min perform 50/40 Calorie Row or Ski Erg. Alternate between Row and Ski. Workout starts with Row/Ski

Score is Rounds and Reps;DB PP and DB OH on one side = 1 Round”

Intermediate

With a Partner…

30 min AMRAP:
12 DB Push Press (Partner A) 40/25
12 DB Overhead Lunge (Partner A) 40/25
12 DB Push Press (Partner B)
12 DB Overhead Lunge (Partner B)

*Every 5 min perform 45/36 Calorie Row or Ski Erg. Alternate between Row and Ski. Workout starts with Row/Ski

Score is Rounds and Reps;DB PP and DB OH on one side = 1 Round

Fitness

With a Partner…

30 min AMRAP:
12 DB Push Press (Partner A) 20/15
12 DB Lunge (Partner A) 20/15
12 DB Push Press (Partner B)
12 DB Lunge (Partner B)

*Every 5 min perform 40/32 Calorie Row or Ski Erg. Alternate between Row and Ski. Workout starts with Row/Ski

Score is Rounds and Reps; DB PP and DB OH on one side = 1 Round

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