“Backwards Lateral”

CrossFit Kennett Square – CrossFit

CrossFit

1. Conditioning – “Backwards Lateral”

2. Accessory

Conditioning

Backwards Lateral (AMRAP – Reps)

13 min AMRAP

7/5 Calorie Bike

13 Push Press

20 Ab-Mat Sit-ups

Alpha: 95/65

Bravo: 75/55

Charlie: 65/45

Accessory

3x (Not for Time)

10 (total) Kettlebell Lawn Motor Rows (as heavy as possible)

1:00 Double Kettlebell Farmer’s Carry Hold (can accumulate if you can’t hold straight through)

Endurance

Forward Pass (Time)

For Time

50/40 Calorie Bike

100 Double Unders

50 1-arm Dumbbell Push Press (50/35) (switch arms at 25)

100 Ab-Mat Sit-ups

50 1-arm Dumbbell Push Press

100 Double Unders

50/40 Calorie Bike

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