Day: June 12, 2018

June 13, 2018

Fitness By The Sea – BTS | 30

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Metcon

Every Minute for 20 Minutes

A. 10/7 Assault Bike Calories

B. Plank Hold

C. 10/7 Ski Calories

D. Hollow Body Hold

E. 12 Burpee

June 13, 2018

Fitness By The Sea – BTS | CrossFit

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Metcon

Metcon (AMRAP – Reps)

AMRAP 4

Box Jump (24/20)

*Rest – 2 Minutes**

For Time:

Box Jumps Achieved in AMRAP 4

**Time Cap: 4 Minutes**

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Record Reps of First AMRAP – Add To Notes if You Beat the Cap

Metcon

Metcon (Time)

Four Rounds for Time:

30 Kettle Bell Swings (53/35)

100 Double Unders

400 Meter Run

**Time Cap: 22 Minutes**

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Rx+

Five Rounds – Establish Before Workout Starts – Penalty is 75 Push Ups

Accessory Work

Dead Stop Front Squat (10 x 1 AHAP)