Thursday 11/29/18

Yankee CrossFit

 

Fitness/Performance

1. Superset X 3 sets

a. Single Arm DB Bench Press – 10/arm (put feet up on bench), rest 30 sec after both arms

b. Alternating Bent-over DB Rows – 10/arm (20 total)

+

3 Rounds – for Total Reps (12 min total)

30 sec Work : 30 sec Rest

Assault Bike – cals

GHD Sit-ups

Thrusters – 75/55

Plank Hold (add weight if you want)