Friday: Two Parter..
12th November 2020
CROSSFIT
CONDITIONING
For time:
7 rounds of:
7 Thrusters 45 / 30 kg
7 Lateral burpees
rest 3 mins exactly then
7 rounds of:
7 KB swings 24 / 16 kg
21 Double unders
* 25 min cap
FITNESS
Working 45 seconds on and 15 seconds off -
Min 1: Box Step Ups
Min 2: Over Head Sit Ups
Min 3: SA Renegade Row
Min 4: SA DB Squat Clean
Min 5: DB Push Press
At 6min mark
5 Long Shuttle Farmers Carry
(3 Rounds, starting every 10min)
At 32 min mark -
Chads Pool Party Tabata:
Alt between curls and tricep extensions