Day: January 11, 2020

January 11, 2020

Fitness By The Sea – BTS | CrossFit

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Metcon

Metcon (Time)

For Time:

Buy In: 800 Meter Run

Followed By 7 Rounds of:

6 Toes to Bar

24 Double Under (Modify – 50 Single Unders)

Followed By 7 Rounds of:

14 Russian Swings (70/53)

24 Double Under (Modify – 50 Single Unders)

Cash Out: 1 Mile Run

**Time Cap: 30 Minutes**

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Rx+

10 Toes to Bar

20 Russian Swing

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Can Complete With Partner and Split the Workout However You Would Like

Accessory Work

Extra Credit

4×10 superset

Floor Press

Pushups (weighted if possible, so grab a plate and put it in your back)

3×10 barbell rollouts

4 x :30 of flutter kicks. If you’re feeling it, hold 2 kettle bells or dumbbells overhead for a real good time

January 11, 2020

Fitness By The Sea – BTS | 45

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Warm-up

Every Minute for 9 Minutes:

A. :40 Single Arm OVerhead Hold (R)

B. :40 Single Arm OVerhead Hold (L)

C. :40 Double Under

Metcon

Metcon (AMRAP – Reps)

AMRAP 20

5 Lap or 100 Meter Farmer Carry (53/35)

15 Kettle Bell Deadlift (53/35)

15 Toes to Bar

January 11, 2020

Fitness By The Sea – BTS | 30

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Metcon

Complete the Following With a Partner:

Six Rounds for Time (Three Each)

Partner A Completes the Following in Full:

14 Dumbbell Snatch

14/12 Bike Calories

Max Unbroken Set: Toes to Bar

(If You Finish Before Partner Gets Back From Run – Wait for Them)

*Partner B Completes 200 Meter Run During “Rest”*

*Time Cap: 20 Minutes*