Day: January 31, 2020

Core work

Fitness By The Sea – BTS | Accessory Work

Hollow body rock to superman
3 x 10

Full body extensions on rig or with dumbbell
3 x 10

V-Ups
3 x 10

Finisher: Accumulate 90 second L-sit hold on rig or parallettes

View Public Whiteboard

January 12, 2020

Fitness By The Sea – BTS | CrossFit

View Public Whiteboard

Warm-up

Take 15 Minutes to Complete Five Sets of:

A. 10 Weighted Hip Thrust

B. 10-20 GHD Sit Up

Metcon

Metcon (Time)

Four Rounds for Time:

75 Double Under (Modify 150 Singles)

500/450 Meter Row

25 Hand Released Push Up

*Time Cap: 18 Minutes*

————-

Rx+

Two Rounds for Time:

200 Double Under

1,000/850 Meter Ski

60 Hand Released Push Up

Accessory Work

Hollow body rock to superman

3 x 10

Full body extensions on rig or with dumbbell

3 x 10

V-Ups

3 x 10

Finisher: Accumulate 90 second L-sit hold on rig or parallettes