Friday 22/10/21 - Hot Spot
21st October 2021
CROSSFIT
STRENGTH
Deadlift
Deadlift 3-2-2-1-1-1-1 reps
* Lift every 3 mins and build to a heavy single.
CONDITIONING
5 rounds for time
50 Double unders
15m Single arm DB OH walking lunge
* 12 min cap
FITNESS
In conga line style in teams of 4-5 -
On a 30 minute running clock (Goal is 5 rounds):
5 (or 3) Ski erg cals
10 (or 6) Row cals
15 (or 9) Bike erg calories
20 (or 12) Alternating DB snatch
* Next person can start when person in front finishes row cals. Complete each round as fast as possible!
At 32 mins -
Working 1:1 with a partner -
4 sets each of:
10 Kneeling DB Pallof press
15 Rower tucks
* 8 min cap