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180220

Singing River CrossFit – HIIT

Metcon (AMRAP – Reps)

3 Rounds:

1 minute Wall Balls

1 minute KB SDHP

1 minute Box Step-up 20”

1 minute DB Push Press

1 minute Row (calories)

1 minute Rest

180220

Singing River CrossFit – CrossFit

Tech/Strength: Back Squat
0:00 – 10 Repetitions 50%
2:00 – 8 Repetitions 55%
4:00 – 6 Repetitions 60%
6:00 – 4 Repetitions 65%
8:00 – 2 Repetitions 70%

Metcon (AMRAP – Rounds and Reps)

15 Minute:

18 DB step ups 35/20 20″

15 Wallballs 20/14

12 DB Snatches 35/20

9 T2B

180215

Singing River CrossFit – HIIT

Metcon (AMRAP – Reps)

4x[20:10] Max reps Cal Row

Rest 1 minute

4x[20:10] Max reps Sit-ups

Rest 1 minute

4x[20:10] Max reps Single Unders

Rest 1 minute

4x[20:10] Max reps Wall Ball

Rest 2 minutes

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