/var/www/html/wp-content/themes/Divi/single.php 01172020 | Good For You CrossFit

WORKOUT   1/17/2020

STRENGTH

  • 6/4/4/2/2/2  Sumo Deadlift

*Record Heaviest 2 rep

CONDITIONING

Complete the following for time:

BUY IN: 40/30 Calorie Ass Bike

  • 30 American Kettlebell Swings (M:53#/W:35#)
  • 30 Box Jumps (M:24”/W:20”)
  • 20 American Kettlebell Swings
  • 20 Box Jumps
  • 10 American Kettlebell Swings
  • 10 Box Jumps

*Target time is 9 minutes. Time cap is 12 minutes.

CARDIO CROSSFIT

1- 2 sets:

  • 28/22 Calorie Ass Bike
  • 16 American Kettlebell Swings
  • 16 Box Jumps
  • 12 American Kettlebell Swings
  • 12 Box Jumps
  • 8 American Kettlebell Swings
  • 8 Box Jumps

*Start second set at 10 minute mark

2- Every 4 minutes for 16 minutes:

  • 15 Dumbbell Deadlifts
  • 12 Dumbbell Bent Over Rows
  • 9 Dumbbell Push Press

*Your goal is quality movement, not to finish as fast as possible