Day: December 29, 2019

December 29, 2019

Fitness By The Sea – BTS | CrossFit

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Weightlifting

Back Squat

Take 10 Minute to Warm Up to 80%

Every 2 Minutes x 3

5 Back Squat @ 80%

*Rest 1 Minute*

Every 1:30 x 3

3 Back Squat @ 85%

*Rest 1 Minute*

Every Minute x 3

1 Rep @ AHAP (Record Heaviest Rep)

Metcon

Metcon (Time)

For Time:

150 Russian Kettle Bell Swings (53/35)

*Every Minute – 10 Box Jump (24/20)*

**Time Cap: 15 Minutes**

*Score is Time + KBS Remaining*

——————-

Rx+

RKBS (70/53)

Accessory Work

Bike sprints

EMOM, start at 5 calories on the bike and then increase by 2 calories each minute.

December 29, 2019

Fitness By The Sea – BTS | 45

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Warm-up

Every Minute for 8 Minutes:

A. 5 Kipping Pull Up

B. 5 DBL Kettle Bell Clean

Metcon

Metcon (Time)

For Time:

20/15 Bike Calories

15 Pull Up

20 DBL KB Clean (35/26)

15 Pull Up

20/15 Ski Calorie

*Rest 2 Minutes*

Repeat!

*Time Cap: 17 Minutes*