Tuesday, November 19, 2019

CrossFit

Performance

4x 3 Tempo Overhead Squat + 3 Overhead Squat
*Every 2 min
**Tempo= 3 sec down, 2 sec pause @ bottom

Every 2:30 for 4 sets:
15/12 Calorie Row or Bike
20 Overhead Squats 75/55
*Alternate Rounds on the Rower and Bike

Intermediate

4x 3 Tempo Overhead Squat + 3 Overhead Squat
*Every 2 min
**Tempo= 3 sec down, 2 sec pause @ bottom

Every 2:30 for 4 sets:
12/9 Calorie Row or Bike
15 Overhead Squats 75/55

*Alternate rounds on the Rower and Bike

Fitness

7 min AMRAP:
6 Overhead Squat
20 Side Bridges (10/side)
7/5 Cal Bike or Row

Every 2:30 for 4 sets:
10/7 Calorie Row or Bike
12 Overhead Squats 45/35

*Alternate Rounds on the Rower and Bike

Resolution Burn

EMOM for 16min, alt between:
16 Hip Extensions with tempo
16 1 + 1/4 Glute Bridges with DB
16 Reverse Lunges
16 V-Ups

AMRAP in 10min of:
10 Ring Rows
20 Air Squats
30 Jump Rope

A TRAINING EXPERIENCE LIKE NO OTHER

Grab your free session at Resolution CrossFit today!

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