31 Dec Fitness/Performance – Tuesday, Dec.31
Announcements
As of January 2nd, morning Fitness classes will now be at 5:30 AM & 6:30 AM instead of 6:00 AM & 7:00 AM.
CrossFit Metric – Fitness
Metcon (Time)
45-minutes to complete 5-workouts (45-minute running clock)
If a large class – Coach to break up members into five groups and rotate workouts – members must attempt to complete all 5-workouts within 45-minutes. Members can rest as needed between workouts. Members record times for each of the 5-individual workouts along with overall time (to complete all 5-workouts)
Metcon (Time)
Solo Workout A – 25+15+10 of:
Performance:
DB Devil Press at 35/25 + Pull Ups
Rx+ use 50/35
Fitness:
DB Devil Press at 25/15 + Ring Rows
Metcon (Time)
Solo Workout B – 25+15+10 of :
AKBS at G/Y or Y/B + Box Jump Step Down at 24″/18″
Rx+ use Red and 30″/24″
Metcon (Time)
Solo Workout C – 25+15+10 of:
Burpee + Bike Erg (or AB)
Metcon (Time)
Solo Workout D – 25+15+10 of:
Double DB Front Squats at 35/25 or 25/15 + Ski Erg
Rx+ use 50/35
Metcon (Time)
Solo Workout E – 25+15+10 of:
DB Push Press at 35/25 or 25/15 + Calorie Row
Rx+ use 50/35
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