Friday: Litmus Test..
25th June 2020
CROSSFIT
STRENGTH
Back squat 5 x 3 reps
* Lift every 2 mins and build to a moderately heavy 3 rep
CONDITIONING
Every 2 mins for 7 sets:
Thrusters 35 / 25 kg
Pull-ups
Burpees
* Choose reps of either 5, 7 or 9 for each movement and aim to hold that for each. Go fast!!!
FITNESS
Every 4 mins for 8 sets of:
Bike 500m
Ski 250m
Row 250m
At 35 mins -
45 seconds Ass ups - 15 seconds rest
45 seconds Heel taps - 15 seconds rest
45 seconds Single leg v-ups - 15 seconds rest
45 seconds Hollow rocks - 15 seconds rest
1 min plank