Day: December 17, 2019

December 17, 2019

Fitness By The Sea – BTS | CrossFit

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Warm-up

“The Kip and Pull”

Take 12 Minutes to Complete 5 Sets of:

A. 3 Kip + 3-6 Pull to Hip (From Rings)

B. 20 Pass Through

*If Kip is Difficult Enough Remove the Pull to Hip and Practice the Ring Kip Only*

Metcon

Metcon (AMRAP – Reps)

AMRAP 16

36 Air Squat

12 Hang Clean (135/95)

6/4 Ring Muscle Up

———————–

Modify Muscle Up to Bar Muscle Up/Chest to Bar/Jumping C2B

December 17, 2019

Fitness By The Sea – BTS | 45

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Warm-up

Take 10 Minutes to Complete Three Sets of:

7 Wide Grip Pull Up

10/10 Renegade Row

20 Banded Tricep Pull Down

Metcon

Metcon (5 Rounds for time)

Every 2 Minutes for 5 Sets:

15 Sit Up

8 Burpee

** Pull Up (Any Style)

**Starting at 6 and Increasing By 2 Every Round

*Record Time and Rest Until Next Interval*