Day: June 27, 2018

WHS – Womens Soccer Session 2

Fitness By The Sea – BTS | Beginners

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Metcon

In Teams of Four, Work 1:30, Rest :30 for 40 Minutes

A. Calorie Row

B. Russian Kettle Bell Swings

C. Burpee

D. Bar Hang (Every Second is 1 Point – Once You Come Down You are Done)

June 28, 2018

Fitness By The Sea – BTS | CrossFit

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Weightlifting

Back Squat

Take 7 Minutes to Warm Up to 80% – 85%

Every 2 Minutes for 10 Minutes:

5 Reps @ 80% – 85%

Metcon

Metcon (Time)

For Time:

500/400 Meter Row

50 Toes to Bar

500/400 Meter Row

50 Pull Up

500/400 Meter Row

**Time Cap: 16 Minutes**

Accessory Work

For Time:

25/25 Russian Step Up AHAP – Your Choice Object and Holding Position