Day: December 30, 2019

December 30, 2019

Fitness By The Sea – BTS | CrossFit

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Metcon

Metcon (AMRAP – Reps)

Every Five Minutes for Max Calories/Reps:

A. Max Bike Calories

B. Foam Roll

C. Max Ski Calories

D. Banded Stretch

E. Max Row Calories

F. AMRAP 10 Pull Up, 20 Push Up

*Coach to Assign Starting Position – If Possible Everybody Does Section F Together*

Accessory Work

5×10 Reverse lunges from the rack. Weight should be ascending as you go.

3 rounds of 20 (10 each side) of:

Alternating KB thrusters. You will have 2 kbs and one will be placed in the front rack while you thruster the other. If this is too much, keep the non-moving kb in farmers carry position.

Rest as needed between sets.

3 rounds of 20 (10 each side) of:

Single arm OH walking lunges. 2 KBs for this as well and same standards apply.

December 30, 2019

Fitness By The Sea – BTS | 45

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Weightlifting

Hang Power Clean

Take 12 Minutes to Work Up to a Heavy Set of 3 Reps

Metcon

Metcon (AMRAP – Reps)

AMRAP 9

2,4,6..

Hang Power Clean (115/75)

Push Up

*Rest 1 Minute*

AMRAP 2

Max Effort: Ski Calorie

*Rest 1 Minute*

AMRAP 2

Max Effort: Bike Calorie