Friday 18/6/21 - Be Brave
17th June 2021
CROSSFIT
STRENGTH
Press
3 reps @ 72%
3 reps @ 82%
3+ reps @ 92%
* Lift every 3 mins
CONDITIONING
5 rounds of -
AMRAP in 2 mins:
30 / 21 Echo Bike calories
Max Wall balls in remainder
* rest 2 mins after each round
FITNESS
5 rounds for time:
20 (or 14) Bike erg calories
20 (or 14) KB swings
20 (or 14) Row calories
20 (or 14) Box jumps or Step ups
20 (or 14) Ski erg calories
* 30 min cap
At 32 mins -
20 Bicycles - 20 sec Plank
30 Bicycles - 30 sec Plank
40 Bicycles - 40 sec Plank
30 Bicycles - 30 sec Plank
20 Bicycles - 20 sec Plank
* Complete altogether