Day: December 26, 2019

December 26, 2019

Fitness By The Sea – BTS | CrossFit

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Warm-up

Take 20 Minutes to Complete the Following:

A. 10 Double Kettle Bell Russian swings, AHAP

B. :60 Plank Hold

*Rest 1 Minute Before Next Set*

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

5 Strict Pull Up or Chest to Bar (Can Alternate Rounds)

10 Hand Released Push Up

25 Sit Up

500/400 Bike Meters (50 Reps)

*Score is Total Rounds + Reps*

December 26, 2019

Fitness By The Sea – BTS | 45

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Weightlifting

Push Press

Take 5 Minutes to Warm Up to Starting Weight

Every Minute for 7 Sets:

4 Push Press (Increasing)

Metcon

Metcon (Time)

For Time:

3-6-9-12-15-18-21

Shoulder to Overhead (95/65)

Walking Lunge (Each Leg)(No Weight)

*Time Cap: 12 Minutes*