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