13
Jan
January 14,2021
United Performance Fitness and Training Center – CrossFit
Shoulder Press (10,8,6,4 rest 2 min 1 sec pause on chest )
65,70,75,80% of last weeks 1RM, finish any failed press reps as push press
Metcon (Weight)
Seated On Box Top to Top KB Press: 8 reps/side every 2 min x 3 sets
Metcon (Calories)
Row & Bike:
For Total Calories In Teams of 2:
5 min Max Cal Ski Erg
Partner Holds Sandbag In Bear Hug – 150/100#
Rest 1 min
5 min Max Cal Bike Erg
*Partner Holds Wall Sit w/ Hips Just Above Parallel
Rest 1 min
3 min Max Cal Ski Erg
*Partner Holds Sandbag In Bear Hug – 150/100#
Rest 1 min
3 min Max Cal Bike Erg
*Partner Holds Wall Sit w/ Hips Just Above Parallel
Rest 1 min
1 min Max Cal Ski Erg
*Partner Holds Sandbag In Bear Hug – 150/100#
Rest 1 min
1 min Max Cal Bike Erg
*Partner Holds Wall Sit w/ Hips Just Above Parallel
Rest 1 min