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