Friday: A Dozen of Fun..
15th October 2020
CROSSFIT
STRENGTH
Every 2 mins x 7 sets:
Snatch x 2 reps
CONDITIONING
AMRAP in 12 mins of:
15 Wall balls
12 Single arm DB OH alternating lunges
9 Pull-ups
FITNESS
With a partner and in sync on all movements -
10 Burpees
20 Plate get ups
10 Burpees
30 Push press (1 DB each)
10 Burpees
40 Bear crawls (3m at 2 for 1)
10 Burpees
50 DB Walking lunges (1 DB each)
* If not complete here by 20 min mark move to the rower.
100 / 75 Row calories (share these)
50 DB Walking lunges (1 DB each)
10 Burpees
40 Bear crawls (3m at 2 for 1)
10 Burpees
30 Push press (1 DB each)
10 Burpees
20 Plate get ups
10 Burpees
* Time cap 45 mins