Monday: Blockade
27th June 2020
CROSSFIT
CONDITIONING
4 rounds for time of:
Run 150m
15 Burpees
Run 300m
30 Russian KB swings
* rest 1 min after each round
Time cap 24 mins
ACCESSORY
At 28 mins -
4 sets:
5 Ab wheel roll outs
10 V-ups
30 Bicycles
FITNESS
On a continuously running clock -
In teams of 2 and sharing the work anyhow:
0-5 mins
1km Row
5-10 mins
80 Striders (2 for 1)
10-15 mins
100 Plate GTO
15-20 mins
120 Flares (1 for 1)
20-25 mins
140 Jumping lunges (1 for 1)
25-30 mins
2km Bike erg