Tuesday, July 24, 2018

Open Gym antics ?

Performance

A) 3 Rounds for Time:
21 Weighted ABMAT Sit ups 25/15
15 Toes 2 Bar
9 Calorie Assault Bike

B) Alternate Every 1:15 for 4 sets of each
Front Foot Elevated Split Squat x 6/leg
Strict Press x 5 reps

Intermediate

A) 3 Rounds for Time:
21 Weighted ABMAT Sit ups 15/10
15 Toes 2 Bar (½ way)
9 Calorie Assault Bike

B) Alternate Every 1:15 for 4 sets of each
Front Foot Elevated Split Squat x 6/leg
Strict Press x 5 reps

Fitness

A) 3 Rounds for Time:
21 ABMAT Sit ups
15 Hanging Knee Raises or Leg Raises to Vertical Post
9/6 Calorie Assault Bike

B) Alternate Every 1:15 for 4 sets of each
Split Squat x 8/leg
Strict Press x 8reps

FitCamp

A) 4 Rounds for Reps:
1 min of Plate Ground to Overhead 45/25
30 sec Rest
1 min of Burpee w/ Plate Jump Over
30 sec Rest
1 min of Hip Extensions
30 sec Rest
1 min of Row for Calories
30 sec Rest

B) 3 Rounds for Quality:
20 sec Side Plank Hold (Right)
10 sec Rest
20 sec Side Plank Hold (Left)
10 sec Rest
20 sec of Russian Twists w/ 10# Plate
Rest 10 sec
20 sec of Russian Twists w/ 10# Plate
Rest 10 sec

A TRAINING EXPERIENCE LIKE NO OTHER

Grab your free session at Resolution CrossFit today!

Get Started