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Crossfit WOD

Monday 8/8/22 - Watch the Birdie

6th August 2022

CROSSFIT

STRENGTH

Every 1:30 for 9 mins, alternating between:
8 Half Kneeling Single Arm Dumbbell Press
12 Single Arm Dumbbell Rows

CONDITIONING

Complete as many rounds as possible in 20 mins of:
5 Pull-ups
10 Push-ups
15 Air Squats 
Every 5 mins beginning at the 0:00 Run 400m

FITNESS

For time:
Ski Erg, 2000/1600 m
50 Synchronized Air Squats
50 Bicycle Crunches
Row 2000/1600 m
50 Synchronized Air Squats
50 Bicycle Crunches
Bike Erg, 4000/3200 m
50 Synchronized Air Squats
50 Bicycle Crunches

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