Friday: Wingnut..
9th July 2020
CROSSFIT
STRENGTH
In 10 mins build to a heavy 2 rep Thruster from the floor.
CONDITIONING
10 rounds of -
AMRAP in 1 minute of:
10 Thrusters
Max Bar facing burpees in the remainder
* Rest 1 min
Score total number of Bar facing burpees across all 10 rounds.
FITNESS
In teams of 2 -
At 0:00
100 / 75 Ski erg calories
* 6 min cap
At 7:00 mins
100 / 75 Echo bike calories
* 6 min cap
At 14:00 mins
100 / 75 Row calories
* 6 min cap
At 22:00 mins
AMRAP in 8 mins:
(In 'You Go I Go' style on each movement)
Walk lunge green - Bear crawl back
20 Straddle jumps
Walk lunge green - Bear crawl back
20 Jump lunges
Walk lunge green - Bear crawl back
20 Flares
Walk lunge green - Bear crawl back
20 Bicycles