CrossFit:
The Beach 2014′
*sub rowing for swimming;
50 kettlebell thrusters (35/26lb.)
30 burpees
Swim 500 yards/ Row 2,000m
30 burpees
50 kettlebell thrusters (35/26lb.)
Swim 250 yards/ Row 1,000m
Quickfit:
Alternating EMOM x max reps each min: 15 min (5 rounds)
Min 1: calorie assault bike
Min 2: DB renegade row
Min 3: rotational slams
Longevity:
Alternating EMOM x max reps each min: 15 min (5rounds)
Min 1: calorie assault bike
Min 2: DB renegade row
Min 3: rotational slams
