Tuesday 4/24
CrossFit: In teams of two, AMRAP 30 min: 400 m run 30 box jumps or step-ups 30 wall ball shots QuickFit: 3 rounds of :40 on x :20 off DB reverse lunges-sides shuttles DB push press shuttles Rest 1 min
CrossFit: In teams of two, AMRAP 30 min: 400 m run 30 box jumps or step-ups 30 wall ball shots QuickFit: 3 rounds of :40 on x :20 off DB reverse lunges-sides shuttles DB push press shuttles Rest 1 min
CrossFit: In teams of two, complete as many rounds as possible in 30 min of: 400 m run 30 box jumps or step-ups 30 wall ball shots Longevity: 4 rounds Min 1: walking lunges Min 2: abmat situps Min 3: medball power cleans QuickFit: 21 calorie row 21 goblet squats Directly into… 21 calorie row
CrossFit: 15.3 Complete as many rounds and reps as possible in 14 min of: 7 ring muscle-ups 50 wall-ball shots 100 double-unders Longevity: AMRAP 14 min: 7 ring rows 21 air squats 42 SU jump rope QuickFit: 4 rounds: 10 cals arms and legs 10 cals arms only 10 cals legs only
CrossFit: 30-20-10 reps for time of: Toes-to-bars Wall-ball shots QuickFit: Three sets for max reps/cals of: 60 seconds situps 60 seconds of DB ground to overhead 60 seconds of row for calories Rest 60 seconds between sets