Day: December 13, 2019

December 13, 2019

Fitness By The Sea – BTS | CrossFit

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Back Squat to Box

Hips Should Be Below Parallel When Seated
Take 15 Minutes to Complete:

Four Sets of:

A. 7 Box Squat Increasing Weight

B. 5-10 Glute Ham Raise

**Stack Plates Instead of Box if Needed**


Metcon (Time)

For Time:

Buy In – 400 Meter Run

Followed By Two Rounds of:

25 Pull Up

25 GHD Hip Extension

50 Box Jump (24/20)

Cash Out – 400 Meter Run

*Time Cap – 20 Minutes*



Chest to Bar Pull Up

Box Jump (30/24)

Accessory Work

“Bonus Pump”

A. Three Rounds of 10 Unbroken Push Jerk from Floor + :60 of Max Ski Calories

B. 4 Sets of 8 KB or DB Shrugs – Go Heavy!

C. For Time: 30-20-10 of Russian Swings + Weighted Russian Twist