CrossFit – Tue, Dec 2
Warm Up
Bench Press (Every 2 minutes, for 10 minutes (5 sets of):
1 Set of bench press + 10 DB Rows
1 Set of bench press + 10 DB Rows
5 Bench Press @ 60-65%)
Accessory Work (Checkmark)
Every minute for 12 minutes (4 sets):
Minute 1 – 12 Double Dumbbell Lunges
Minute 2 – 16 Banded Hamstring Curls
Minute 3- Rest
METCON (Checkmark)
Every minute, on the minute, for 20 minutes (5 sets of):
Station 1: 20/15 Calorie Echo/Assault Bike
Station 2: 12/10 Strict Handstand Push-Ups OR 20/15 Push-Ups
Station 2: 20/15 Calorie Row
Station 4: 50 Double Unders
Sc:
15/10 Calories
40 Seconds of Du attempts
Rx+:
24 minutes (add one more round)
Three sets of:
10/7 Calorie Echo/Assault Bike
10 Down Ups
10 Ring Rows