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Crossfit WOD

Monday: 10's..

15th August 2020

CROSSFIT

CONDITIONING

On a continuously running clock - 

0-10 mins

Run 1 mile and in the remainder of 10 mins complete max Burpees

rest 5 mins 

15-25 mins

Row 2k and in the remainder of 10 mins complete max Double unders

ACCESSORY

EMOM for 5 mins:

30 Bicycles
20 Side to sides
10 Single leg v-ups

FITNESS

Working in partners - 

At 0 min mark

100 / 80 Calorie Bike erg
* EMOM resting partner completes 8 Renegade rows push-ups

At 10 min mark

100 / 80 Calorie Ski erg
* EMOM resting partner completes 10 Slam balls

At 20 min mark

100 / 80 Calorie Echo bike
* EMOM resting partner completes 12 DB hang clean and jerk

At 30 min mark

AMRAP in 5 mins:

P1 - Hollow hold
P2 - 10 Oblique V-ups each side

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