Thursday, November 14, 2019

CrossFit

Performance

3 Rounds for Reps:
90 sec of Double Unders
Rest 30 sec
90 sec of Row for Calories
Rest 30 sec
90 sec of Bike for Calories
Rest 30 sec
90 sec of Ski for Calories
Rest 30 sec
90 sec of GHD Sit ups
Rest 30 sec

*Score= Total number of reps after all 3 rounds

Intermediate

3 Rounds for Reps:
90 sec of Double Unders
Rest 30 sec
90 sec of Row for Calories
Rest 30 sec
90 sec of Bike for Calories
Rest 30 sec
90 sec of Ski for Calories
Rest 30 sec
90 sec of GHD Sit ups (Parallel)
Rest 30 sec

*Score= Total number of reps after all 3 rounds

Fitness

3 Rounds for Reps:
90 sec of Single Unders
Rest 30 sec
90 sec of Row for Calories
Rest 30 sec
90 sec of Bike for Calories
Rest 30 sec
90 sec of Ski for Calories
Rest 30 sec
90 sec of ABMAT Sit ups (Straight Leg)
Rest 30 sec

*Score= Total number of reps after all 3 rounds

Resolution Burn

AMRAP in 9min of:
9cal Assault Bike
18 KB SDHP

Rest 1:30

AMRAP in 9min of:
9 KB Box Step Ups, ea leg, alt legs
36 Double Unders

Rest 1:30

AMRAP in 9min of:
9 KB Goblet Squats
18 V-Ups