Day: December 8, 2019

December 9, 2019

Fitness By The Sea – BTS | 45

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Weightlifting

Bench Press

Take 10 Minutes to Work Up to a Heavy Set of 2 Reps

Metcon

Metcon (6 Rounds for time)

Every 2 Minutes for 6 Rounds:

10 Dumbbell Deficit Push Up

5 Dumbbell Power Clean (50/35)

30 Double Under or 60 Singles

*Record Time and Rest*

December 9, 2019

Fitness By The Sea – BTS | 30

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Metcon

Five Sets of:

:40 Max Ski Calorie

:20 Rest

*Rest Until 7:00 Mark*

Five Sets of:

:40 Max Burpee

:20 Rest

*Rest Until 15:00*

AMRAP 5

10 Scap Push Up

10/10 Single Leg KB Deadlift

December 9, 2019

Fitness By The Sea – BTS | CrossFit

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Gymnastics

Hand Stand Push Up Accessory Work

Every Minute for 9 Minutes:

A. 5 Tripod Toe Touches

B. 10 Seated Barbell Press

C. 7 Each – I, Y and T

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Modification Notes:

A. Tripod Knee Tucks or Headstand Hold

B. Little to No Weight

C. Laying Face Down – No Weight – Complete 21 Reps Unbroken

Metcon

Metcon (Time)

Five Rounds for Time:

20/15 Calorie Row

15 Hand Stand Push Up (Modify – HR Push Up)

15 Toes to Bar

*Time Cap – 20 Minutes*

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Rx+

25/20 Calorie Row

15 Strict Hand Stand Push Up

20 Toes to Bar

Accessory Work

“Peach Season”

A. One Set of 10/10 Barbell Split Squat

B. :60 Left Glute Bridge + :60 Right Glute Bridge

C. 4 Sets of 5 Paused Back Squats (3 Seconds)

D. :60 Left Glute Bridge + :60 Right Glute Bridge