December 4, 2019 Josh Rogers

Pace off

Good ol’ fashioned plank off.

 

 

 

CROSSFIT

S&P Cycle: squat – press – ACS – pull – off

A. 2 rounds
25 DB bicep curls
25 banded triceps pressdown
50 banded lateral steps

B. 5 rounds, each for time:

10 cal assault bike sprint
8 UB thrusters (AHAP)
35 double-unders

*rest 2 min

 

 

CSPORT

A. AMRAP in 5 min
400m row or run buy in
AMRAP Devils press with time left
rest 1 min x 2 sets

B. 30-20-10
Cal Bike
Weighted sit ups
Burpees

C. 3 sets:
1 min straight arm plank
15 curls
15 skull crushers