CrossFit – Fri, Dec 5
Save the date! Certus Xmas party Sat. 12/13
Performance & Fitness
Single Arm DB Push Press (5 Reps EMOMx6:00)
Performance Option (AMRAP – Rounds and Reps)
3 Sets:
AMRAPx4:00
15/12 Calorie Row or C2 Bike or 12/9 Calorie Echo
10 Strict Handstand Push-ups
Rest 1:00 Between AMRAPs
*Start from where you left off
Fitness Option (AMRAP – Rounds and Reps)
3 Sets:
AMRAPx4:00
15/12 Calorie Row or C2 Bike or 12/9 Calorie Echo
10 Barbell Strict Press (75/55)
Rest 1:00 Between AMRAPs
*Start from where you left off
Coach’s Notes: Alternate sides each minute (3 sets each arm). Pause for 2 seconds overhead on every rep.