CrossFit – Mon, Dec 5
Performance & Fitness
Back Rack Reverse Lunge (4 Sets: 10 Alternating Reps)
Lateral Med ball Rotation Throw (4 Sets: 5 Throws each direction)
Coach’s Notes: Throw against the back wall outside.
Performance
Metcon (Time)
3 Rounds for time:
400m Run
21 Deadlifts (185/125)
12 Handstand Push-ups
Fitness
Metcon (Time)
3 Rounds for time:
400m Run
21 Double DB Deadlift
12 Double DB Push Press
Men’s Rx: 50#/ hand
Women’s Rx: 35#/ hand
Coach’s Notes: Keep all 4 sets at a moderate weight.