Tuesday, January 21st

January 21, 2020

 

VELOCITY

3:00 min rounds + 1:00 min rest x 9

Round 1: 2 min bike + AMRAP battle ropes

Round 2: 200m run + AMRAP burpee box jumps(24/20)

Round 3: 200 high plate toe taps + AMRAP dbl KB front rack walk

 

REST

 

Core Finisher: 

3 rounds

15 reverse crunches

15 side plank crunches (L)

15 sit ups with heel tap 

15 side plank crunches (R)

 

CROSSFIT

 

AMRAP 20

5R.5L 1-arm OH  reverse KB/DB lunges(26/18)

10 jerks (95.65)

20 elevator planks

10 bent over rows (95.65)

 

Scaled Version:

AMRAP 20

5R.5L  DB reverse lunges(20.15)

8 push press (75/55)

20  alt plank shoulder taps

8 bent over rows (75/55) 

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