Friday: Let the Prep Begin..

CROSSFIT

STRENGTH

Every 90 seconds for 7 sets:

3 Touch and go Power snatches
* Build on the first couple of sets then hold. Be fast and efficient!

CONDITIONING

'Open Workout 15.5'

For time - 

27-21-15-9 of:

Row calories
Thrusters 43 / 30 kg

FITNESS

In circuit style - 

2 rounds of:
2 min ladder drills
1 min rest
2 min Bike erg @ 100 rpm (choose your damper)
1 min rest
2 min Burpees
1 min rest
2 min Drag rope skips
1 min rest
2 min Plate sit-up complex
* plate sit-up complex = 6 sit-ups (plate touch behind head and in between feet) + 12 side to sides

At 32 mins -
3 sets of:
30 sec curl up hold
30 sec flutter kicks
* work through continuously