• Grey Facebook Icon
  • Grey Instagram Icon

Tuesday, December 31st

December 31, 2019

Velocity

 

A. E2min x 20 min

Min 0-2: 18 box jumps

Min 2-4: 20 bent over plate rows + 15 plate RDL's

Min 4-6: 22 goblet squats 

 

Repeat 3x

 

**Min 18-20: MAX effort bike or row**

 

B. AMRAP 6

10 DB bicep curls

10 OH tricep extensions

10 alt DB shoulder press (5R/5L)

 

CrossFit

 

Conditioning

 

A. E2min x 8 rounds

ODD: 18 box jumps(24/20)

EVEN: 24 DB or KB alternating curtsy lunges(35/26): reverse lunges= scale option

 

REST 5 min 

 

B. 6 RFT

12 WB (20/14) (try and go unbroken WB every round)

20 KB leg lifts 

 

 

 

 

 

Please reload

Archive
Please reload