Day: January 5, 2020

January 5, 2020

Fitness By The Sea – BTS | CrossFit

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Weightlifting

Push Press

Take 8 Minutes to Warm Up to 80%

Every 1:30 – 3 Sets

A. Max Unbroken Push Press (Record Best Set)

B. 10 Seated Arnold Press

Metcon

Metcon (AMRAP – Reps)

Every 3 Minutes for 5 Rounds:

10 Double Dumbbell G2OH (50/35)

20 Bench Jump Over

Max Renegade Row (Push Up, Row, Row = 1 Rep)

*Score is Total Renegade Row*

**Modify Bench Jump Over to Stacking Plates or Paralette**

Accessory Work

EMOM 8

Odd: Pendulum legs (on the rig if advanced)

Even: High plank reaches

3x 7 scapula pullups

EMOM 8

1 kip + 1 knee raise + 2TTB or modification

January 5, 2020

Fitness By The Sea – BTS | 45

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Warm-up

Take 12 Minutes to Complete 4 or 5 Rounds of:

10/10 Double Kettle Bell Front Rack Step Up

10-20 Hip Extension

Metcon

Metcon (AMRAP – Reps)

AMRAP 5

15 Box Jump (24/20)

10 Single Arm Russian Swing (Each Arm)(53/35)

10/7 Bike Calories

*Rest 1 Minute*

Repeat – AMRAP 4

*Rest 1 Minute*

Repeat – AMRAP 3