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Crossfit WOD

Friday 26/03/21 Pow Wow

25th March 2021

CROSSFIT

STRENGTH

Strict Press
5 x 3 reps
* Lift every 3 mins and build to a heavy 3 rep

CONDITIONING

AMRAP in 14
12 Echo bike cals
9 Power cleans 30-50kg
6 Strict ring dips or Box dips
* rest 60 seconds after each round

FITNESS

Sprint Day

10 rounds of:
10 / 7 Row calories
10 / 7 Ski calories
10 / 7 Bike erg calories
* Sprint each round and begin when person in front finishes ski cals. 30 min cap.

At 32 mins -
2 sets of:
50 Glute bridges
40 Hollow rocks
30 Jump lunges
20 Hand release push-ups
10 Tuck ups
* rest 60 seconds

 

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