CrossFit Classes:
Weightlifting:
Superset the following 2 lifts focusing on quality.
Front Squat (4×3 @32X1 )
Arnold Press (4×6 @3111 )
Metcon (3 Rounds for reps)
In 3 Minutes
15/12 Cal Assault Bike, then AMRAP:
5 Burpees Over Bar
5 Thrusters (115/80#)
15/12 Cal Assault Bike, then AMRAP:
5 Burpees Over Bar
5 Thrusters (115/80#)
Rest :90 between rounds
Assault Bike Cals count towards your score.
Assault Bike Cals count towards your score.
CrossFit LITE Classes:
5 Rounds
10 Bench Presses
20 Jumping Lunges
10 Ring Rows or Strict Pullups
20 Situps
1:00 Plank (any variation)
10 Bench Presses
20 Jumping Lunges
10 Ring Rows or Strict Pullups
20 Situps
1:00 Plank (any variation)
