Thursday 12.12.19

CrossFit

A. 2 TNG Power Snatch + 1 Snatch From below the knees rest 2 mins x 3

B. Push Press 3 x 3 rest 3 mins

C. AMRAP x 7 mins
5 Ring Push ups
5 Dual DB Bent Over Rows 4-20kg
10 Dual DB Step ups

D. 2 Rounds
30 secs Ab Circles Right
30 secs Ab Circles Left
25 Sit ups with Rotation
Rest 2 mins

Metcon

A. 3 Rounds
5-8 Front Squats 20×0
10 DB Bench Press 20×0
Rest 3 mins

B. AMRAP x 7 mins
5 Ring Push ups or Push ups
5 Dual DB/KB Bent Over Rows 12-32kg
10 Dual DB/KB Step ups

C. 2 Rounds
30 secs Ab Circles Right
30 secs Ab Circles Left
25 Sit ups with Rotation
Rest 2 mins

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