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Thursday, December 19th

December 13, 2019

 

Velocity and CrossFit

 

90 sec on : 90 sec rest x 8 rounds

Station 1: AKBS(53/35)

Station 2: WB(20/14)

Station 3: alt DB snatch(35/25)

Station 4: front lunge to reverse lunge complex (45/35)

 

REST 2 MIN

 

Class Finisher : 6 min MAX cal row or bike

 

Group 1 : max calories bike or row

Group 2: 50 alt plank shoulder taps 

 

**athletes switch between shoulder taps and cardio machine throughout the 6 min**

 

 

 

 

 

 

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