Perpetual Motion CrossFit Benchmark Workout Diane
Monday 12-7-15 Workout of the Day A. “Tabata” (not for measure) of: Sprinter Sit-ups Lunges Banded Good Morning Reverse Hip Extension B. 3 rounds for
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Monday 12-7-15 Workout of the Day A. “Tabata” (not for measure) of: Sprinter Sit-ups Lunges Banded Good Morning Reverse Hip Extension B. 3 rounds for
Sunday 12-6-15 Workout of the Day Rest Day.
Saturday 12-5-15 Workout of the Day A. AMRAP 15 Cals, Air-dyne B. For time: 10-9-8…1 Reps of: Rt-Arm DB Strict Press 1-2-3…10 Reps of: Lt-Arm
Friday 12-4-15 Workout of the Day A. AMRAP 15 20 Cals, Air-dyne 10 Reverse Hip Extension B. Back Squat Work up to 8rm C. For
Thursday 12-3-15 Workout of the Day Rest day.
Wednesday 12-2-15 Workout of the Day A. “Tabata” of: Cals, AD Cals, Row B. AMRAP 20 5 HSPU 10 Pistols 20 Switch Lunges 40 Double-unders
Tuesday 12-1-15 Workout of the Day A. AMRAP 15 10 Cal Row 5 Knees-to-elbow B. AMRAP 10 5 Bench Press (185/135) 10 Deadlift (225/155) 15
Monday 11-30-15 Workout of the Day A. AMRAP 15 15 Cals, Air-dyne 15 Butterfly Sit-ups B. Back Squat 10×3 @ 67.5%, every :75 C. 3
Sunday 11-29-15 Workout of the Day Rest day.
Saturday 11-28-15 Workout of the Day A. EMOM 18 (:40 on / :20 off for max effort) 1st: Dragon Fly 2nd: Clean Pulls, climbing 3rd:
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