• Thursday, December

    A)

    3 sets:

    12 weighted step ups (bell in each hand/ 6 ea side)

    60 sec rest

    12 dead lifts (increase each set)

    60 sec rest

    20-30 sec side plank (left)

    20-30 sec side plank (right)

    60 sec rest

     

    B)

    For time:

    5 rounds

    20 sit ups (hands on head)

    15 SDHP (with kettle bell)

    10 up downs

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  • Thursday, December 12

    A)

    Build to 85% of 1RM Hang power clean

    *If you do not have a 1RM Hang clean then find one today.

     

    B)

    For time:

    10 rounds

    3 hang clean and jerks (155/105)

    6 push ups

    9 Box jumps (24″/20″)

     

     

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CrossFit Kids Long Island