Day: January 16, 2020

January 16, 2020

Fitness By The Sea – BTS | CrossFit

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Metcon

#Jay 2.0 (AMRAP – Reps)

8 Rounds for Max Reps:

AMRAP 2

15/10 Calorie Bike

ME Burpee Box Jump Over (24/20)

*Rest 2 Minutes*
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Do Not Include Calories in Score

If Class Is Over 20 People Use Assault Bike then Row/Ski

January 16, 2020

Fitness By The Sea – BTS | 45

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Weightlifting

Bench Press

Take 5 Minutes Warm Up to Starting Weight

Every 3 Minutes for 3 Sets:

12 Bench Press

Metcon

Metcon (3 Rounds for time)

Every 3:30 for 3 Sets:

10 Dumbbell Snatch (50/35)

10/8 Row Calories

10 Burpee

*Record Time and Rest*

January 16, 2020

Fitness By The Sea – BTS | 30

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Metcon

“AbsDay”

Two Rounds of the Following: Rest :30 Between Stations – No Rest Between Each Minute

Station 1:

Min 1: 20 Sit-Ups

Min 2: Max Plank Hold

Min 3: Ski Sprint

Station 2:

Min 1: 20 Row Pike Ups

Min 2: Max Glute Bridge Hold

Min 3: Row Sprint

Station 3:

Min 1: 50 MB Russian Twist

Min 2: 20 Windshield Wipers

Min 3: 200 Meter Run