CrossFit:
A.) Strict Press (5 x 5) & Russian Twists
5 Strict Press
immediately into;
1 min Russian Twists (45/30 DB)
*Strict Press has ZERO bending at the knee. All shoulders. Keep your quads and glutes flexed at all times during the lift.
*Russian twists: hold DB vertically with your hands around the bell and not the handle. L+R=1 rep. I purposely want this to be heavy today. You probably won’t get that many, but it’s fine.
B.) 15min. to get as far as possible…
50-40-30-20-10
Double Unders
Sit-Ups
immediately into;
10-20-30-40-50
DB Hang Snatches 50/35lb
Pull-Ups
*ADV 1-2-3-4-5 Muscle Ups instead of pull-ups
Cool Down:
2 min easy cardio then:
Sweat:
(0-10min.)
60 Cal Row
50 American KB Swings 53/35
40 Cal Row
30 Pull-Ups
(12-22min.)
60 Cal Bike
50 American KB Swings 53/35
40 Cal Bike
30 Push-Ups
(24-36min.)
5 Pull-Ups
10 Push-Ups
15 Air Squats
*For the calories, you may choose any piece of equipment you like (Row or bike). You just have to stick with it for the whole piece. Then on round 2, you should choose a different cardio piece.