Tricia, faster than that little BMW of hers.
FITNESS
A. Four sets of:
Bench Press x 6-8 reps @ 20X1
Rest 45 seconds
Kettlebell Swings x 20-25 reps
Rest 45 seconds
AbWheel Roll-outs x 6-8 reps @ 3011
Rest 45 seconds
B. Complete as many Burpees as possible in 3 minutes
AIM
A. Six sets of Bench Press
*Set 1 – x 3 reps
*Set 2 – x 2 reps
*Set 3 – x 1 rep
*Set 4 – x 3 reps
*Set 5 – x 2 reps
*Set 6 – x 1 rep
Rest 2-3 minutes between sets
B. Complete as many Burpees as possible in 3 minutes
SPORT
A. Two sets, not for time, of:
Wall Climbs x 3-4 reps
Muscle-Ups x 3-8 reps
Toes to Bar x 10-12 reps
B. Every 90 seconds, for 15 minutes (10 sets):
Split Jerk x 1 rep
(Perform all sets between 80-95% of your 1-RM.)
C. Three sets of:
Snatch Push Press x 3 reps
Rest 90 seconds
Weighted Pull-Ups x 3 reps
Rest 90 seconds
D. Against a 3-minute running clock, perform the following:
Row 300/250 Meters
20 Kettlebell Swings (32/24 kg)
Strict Handstand Push-Ups x Max Reps
(if you don’t have strict handstand push-ups, perform L-seated DB press with heavy DBs)
Rest 3 minutes between sets, and complete a total of five sets.
CROSSFIT MOMS
Rest Day