December 11, 2017

CROSSFIT
Conditioning: AMRAP x 15:00
Bike, Run & Jump
30 Assault Bike Calories
300m Run
30 Double Unders
Finisher
3-4 Rounds
10 forearm plank w hand reach (each side)
30 sec superman hold
30 sec side plank (L)
30 sec side plank (R)

SWEAT
Conditioning: For Time
BBJ & Snatches
30-20-10 reps
Burpee Box Jump
Dumbbell Snatch (choose load)
Finisher
3 -4 rounds
10 forearm plank w hand reach (each side)
30 sec superman hold
30 sec side plank (L)
30 sec side plank (R)