air squats

Tuesday 12/5

CrossFit: Against a three-minute running clock, complete as many rounds and reps as possible of: 3 burpees 6 air squats 9 russian kettlebell swings Repeat for a total of 5 sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended. QuickFit: 12 min EMOM 1st Minute- 10 […]

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Thursday

In teams of two, complete the following for time: 1200 Meter Run (together) immediately followed by… Partners alternate movements to complete a total of 16 rounds for time of: 6 Strict Pull-Ups 12 Dumbbell Push Presses 18 Air Squats Following the run, Partner A will perform 6 strict pull-ups, then Partner B performed 12 dumbbell

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Tuesday

A. Three sets of: Back Squat x 4-6 reps (increasing each set between 60-80%) Rest 45 seconds Ring Rows x 8-12 reps (band pull aparts for those doing level 1 in part B) Rest 45 seconds Walking Lunges with Dumbbells x 20 steps (total) B. Complete as many rounds and reps as possible in 10

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Monday

A. Three sets of: Bulgarian Split Squat x 8 reps each leg Bent-Over Barbell Row x 8 reps B. Complete as many rounds and reps as possible in 3 minutes of: 12 Russian Kettlebell Swings 9 Air Squats 6 Push-Ups Rest 60 seconds between sets, and repeat for a total of 3 sets. (12 min

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