Wednesday, November 6, 2019

CrossFit

Performance

EMOM for 15 min:
1) 5 Back Squats
2) 20 DB Weighted Glute Bridges
3) 30sec Hollow Rock

6 Rounds for Reps of:
In a 1 min Window…
35 Double Unders
Max Air Squats in remaining time

*Rest 30 sec between rounds
**Score is total Air Squats for all 6 rounds

Intermediate

EMOM for 15 min:
1) 5 Back Squats
2) 20 DB Weighted Glute Bridges
3) 30sec Hollow Hold

6 Rounds for Reps of:
In a 1 min Window…
30 sec of Double Unders
Max Air Squats in remaining time

*Rest 30 sec between rounds
**Score is total Air Squats for all 6 rounds

Fitness

EMOM for 15 min:
1) 5 Back Squats or 10 Goblet Squats
2) 15 Weighted Glute Bridges
3) 30sec Deadbug Hold

6 Rounds for Reps of:
In a 1 min Window…
50 Single Unders
Max Air Squats in remaining time

*Rest 30 sec between rounds
**Score is total Air Squats for all 6 rounds

Resolution Burn

1 mile Run
50 Step Ups, alt legs
50 ABMat
1200m Run
40 Step Ups, alt legs
40 ABMat Sit-Ups
800m Run
30 Step-Ups, alt legs
30 ABMat Sit-Ups
400m Run
20 Step-Ups, alt legs
20 ABMat Sit-Ups

Resolution30

EMOM for 16min, alt between:
50sec Wall Sit Hold with Plate Front Raises
50sec Mountain Climbers
50sec Plank Hold
50sec Jack Knives

Rest 1min, then:

For Time:
50 Burpees

A TRAINING EXPERIENCE LIKE NO OTHER

Grab your free session at Resolution CrossFit today!

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