Sunday 12-29-19
- North East CrossFit
- Dec 29, 2019
- 1 min read
ENDURANCE
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On a 46 minute running clock:
0-10: Row 2000m/1500m
10-12: Rest
12-22: Ski 1500m/1000m
22-24: Rest
24-34: 100/80 Burpees
34-36: Rest
36-46: AB 75/50 calories
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POWER
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A. Back Squat 4x8
B. Deficit Deadlift 3x8
C1. DB Lunges 3x10
C2. Toes Elevated DB RDL 3x10
D. Knees to Chest 3x15
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GYMNASTICS
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A. Standing Butterfly Sequence 4x8
B. Single Leg Butterfly 4x8/leg
C. Butterfly Handoff 4x10
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:30/:30 x 3 sets
D1. Supinated Bent Over Row
D2. L-Hang
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