Day: January 24, 2020

January 24, 2020

Fitness By The Sea – BTS | CrossFit

View Public Whiteboard

Weightlifting

Overhead Squat

Take 15 Minutes to Work Through 4-5 Sets of:

A. 1 – 10 Second Paused Overhead Squat (Rack Before Part B)

B. 5 Overhead Squat

C. 30′ Kettle Bell Up Carry

Metcon

Metcon (AMRAP – Reps)

Three Rounds of:

0:00 – 2:00 – Bike Calorie

2:00 – 3:00 – Kettle Bell Swing (53/35)

3:00 – 4:00 – Single Kettle Bell Front Rack Lunge (53/35)

4:00 – 5:00 – Rest

——————

Rx+

Kettle Bell (70/53)

January 24, 2020

Fitness By The Sea – BTS | 30

View Public Whiteboard

Metcon

Three Rounds of Work :60, Rotate :20 of:

A. Alternating Dumbbell Snatch

B. Dumbbell Plank Pull Unders

C. Weighted Box Step Up

D. Single Dumbbell Press

E. Ski