Thursday, December 5th

CrossFit

For Time
3 Rounds
18/15 Calorie Row
12 DB Front Rack Walking Lunge (50/35#)
5 Bar Muscle-Ups

Rest 5:00

3 Rounds
18/15 Calorie Row
12 DB Front Rack Walking Lunge (50/35#)
5 Bar Muscle-Ups
*12 min cap/half (excluding rest)

HIIT

2 Rounds
:45 work/:15 rest

1)
KB Suitcase Carry
KB Swings

2)
Banded TD squats
Banded Wall Sit w/ Hip Abduction

3)
Landmine Squat & Press
Landmine Rainbow

4)
Scooter Roll-Outs
Scooter Hamstring Curls

5)
Wacky Jacks
Plank Shoulder Taps

6)
Bulgarian Split Squat Jumps R
Bulgarian Split Squat Jumps L