CROSSFIT 90 01/12/2018

Warmup: 4 rounds:
15 cal row/ski (switch every round)
15 Meter Death March (with two DBs)
15 Goblet Squats (with same or heavier DBs)
 
in between rounds: animal walks – 1 length forward, 1 backward:
bear crawl, lizard walk, duck walk 
 
5-8 min to find your weight for A.
 
A. Strength
Four sets of:
Front Squat x 6-8 reps @ 30X1
Rest 60-75 seconds
Single-Arm Dumbbell Row x 6-8 reps each @ 21X0
Rest 60-75 sconds

B. Conditioning
Every minute, on the minute, for 16 minutes:
Minute 1 – 15-17/10-12 Calorie Assault Bike
Minute 2 – 5 Devils Presses (50/35 lb DBs)

Immediately followed by…

Three rounds for time of:
15/10 Calorie Assault Bike
5 Devils Press (50/35 lb DBs)

Devil’s Press is a Dumbbell Burpee Ground to Overhead


C. Glute & Core Finisher:
Three sets of:
Hanging Med-Ball Hamstring Curls x 10-12 reps into strict T2B x amrap
Rest 45 seconds
Frog Pump  (with DB) x 40-50 reps
Rest 45 seconds
L-Sit Hold x 30-40 seconds
Rest 45 seconds

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