Monday December 3, 2018

H.O.T. Side CrossFit – CrossFit

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Skill Work / Accessory Work

3 rounds (not for time) of: Pull-Up Dead Hand Hold :45 seconds, 6 ALT Seated DBL KB Z Press (on ground), 7 Paralette Push-ups and 5 Strict Pull-ups

Metcon (5 Rounds for reps)

5 Rounds:

AMRAP 4 minutes:

35/25 Calorie Bike,

25 Kettlebell Swings (53/35) &

Max Shuttle Sprints in Time Remaining

Rest 3 minutes in between rounds

*Shuttle Sprints are 25′. Both feet need to cross line and two hands need to touch floor.

**Score = # of shuttle sprints each round (Down and Back = 2 reps)