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Weightlifting or 40-30-20-10 (11/9/17)

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GROUP CLASS WORKOUT

Warm Up:
Trainer Choice

Weightlifting (CrossFit): Split Jerk
Split Jerk (12 Minutes)
find 1 rep max
Technique: Split Jerk
10×1 (moderate weight)
Split Jerk Press (every 1:15)
6×3 (choose weight)
Seated Dumbbell Shoulder Flies
4×10

MetCon (CrossFit Lean):
For Time:
40-30-20-10
calorie row
plank to push up
calorie bike
dumbbell push press (30#/20#)