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Monday: Broken Wheels..

26th September 2020

CROSSFIT

CONDITIONING

5 rounds for time of:

Run 400m
12 Barbell Front rack alternating lunges
15 Bar facing burpees

* 22 min cap

ACCESSORY

At 26 mins - 

'Durante Core'

5 rounds of:

10 Hollow rocks
10 V-ups
10 Tucks ups
10 second Hollow hold

* rest 1 min after each round

FITNESS

Working in pairs - 

At 0 mins -
3 rounds of:
500m Row (250m each)
12 Synchro Burpees

* Once all teams are finished complete 50 Bicycles

At 12 mins -
3 rounds of:
400m Row (200m each)
15 Synchro Squat jumps

* Once all teams are finished complete 50 Ass ups

At 22 mins -
3 rounds of:
300m Row (150m each)
18 Synchro Flares

* Once all teams are finished complete 50 Slides

At 32 mins -
1 round:
500m Row (250m each)
12 Synchro Burpees
400m Row (200m each)
15 Synchro Squat jumps
300m Row (150m each)
18 Synchro Flares

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