Friday 30/7/21 - Poison Ivy
29th July 2021
Murph this Saturday!!!
CROSSFIT
STRENGTH
Back squat
1 x 5
1 x 3
3 x 1 - building to a heavy single for the day.
* Lift every 3 mins
CONDITIONING
21-15-9-15-21 reps of:
SDLHP
Box jump overs
Bike erg calories
* 14 min cap
FITNESS
Mikko's Penultimate..
On a running clock -
EMOM 7:
Row cals
rest 3 mins
EMOM 7:
Ski cals
rest 3 mins
EMOM 7:
Echo bike cals
* Choose calories based on Mikko targets.
At 32 mins -
50 Crunches
40 Slides
30 Flutter kicks
20 Side plank hip twists
10 Leg lowers