Wednesday 22/11/23
21st November 2023
CROSSFIT
CONDITIONING
For time:
50 Burpee-to-Targets
Row, 2000/1750 m
Run, 1600 m
SKILLS AND DRILLS
For quality:
Dead Hang, 3 x 1 min
3 x 10 Negative Pull-ups
3 x 5 Assisted Pull-ups
FITNESS
5 rounds, each round for time, of:
15/10 Assault Bike Calories
15/10 Ball Slams
10/6 Burpee Box Step Overs
15/10 Dumbbell Push Press
15/10 Ski Erg Cals
Rest 1 min between each round
at 33 minutes
AMRAP in 7 mins of:
5 Ab Wheel Roll Outs
15 Hanging Knee Tucks
L Side Plank, 30 secs
R Side Plank, 30 secs