CrossFit – Thu, Dec 15

Performance & Fitness
Alternating top-down DB Bench Press (4 Sets: 12 Reps)

Coach’s Notes: Complete 10 Band pull-aparts w/ a pause after each set.

Metcon

20:00 of movement:

15-30 Second Single Leg Wall Sit on each leg

15/12 Calorie C2 Bike or 10/8 Calorie Echo Bike

20m Forward Facing Sled Drag (light continuous walk)

15/12 Calorie Row or Ski

Coach’ Notes: The goal here is to build strength with these accessory movement and work on sustainable aerobic work on the machines. This isn’t a race so take this at a sustainable pace for 20:00.