31 Dec Performance/Fitness – New Year’s Eve Dec.31-18
CrossFit Metric – Performance/Fitness
Metcon (AMRAP – Rounds and Reps)
Fitness Workout – 20-minute AMRAP of:
30 x DB Devil Press (25/15)
15 x Ski Erg/Bike Erg/Assault Bike
30 x Jumping Lunges
15 x Ski Erg/Bike Erg/Assault BikeBike Erg
30 x Forearms to Palms
15 x Hollow Rocks
Metcon (AMRAP – Rounds and Reps)
Performance Workout – 20-minute AMRAP of:
30 x DB Devil Press 35/25
30 x Alternating Pistols
30 x Double Unders
30 x Overhead Squats 95/65
30 x Lateral Burpee Over Bar
30 x Toes to Bar
Metcon (AMRAP – Reps)
Partner Workout – Same Gender Pairs:
20-minute AMRAP of:
25+15+10
DB Thrusters 35/25 or 25/15
Calorie Row
Partner A goes first – completes 25-15-10
Partner B goes second – completes 25-15-10
If still time on the clock then do additional rounds but tag in and out as you wish.
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