Elkhorn Fitness

January 5th

04 Jan

Strength

Back Squats

6*5

Conditioning

  • 5 Rounds for Time
  • 5 Single Arm Dumbbell Snatches (70/40 lb)
  • 10 Dumbbell Lunges (70/40 lb)
  • 15 GHD Sit-Ups
  • 20/16 Cal row or 16/14 cal ride

Cardio Burn

CrossFit Benchmark WOD – “Fat Amy”

For Time

50 Air Squats

10 Burpees

40 Sit-Ups

10 Burpees

30 Lunges (alternating legs)

10 Burpees

20 Kettlebell Swings (1.5/1 pood)

10 Burpees

10 meter Bear Crawl

10 Burpees

20 Kettlebell Swings (1.5/1 pood)

10 Burpees

30 Lunges (alternating legs)

10 Burpees

40 Sit-Ups

10 Burpees

50 Air Squats