Monday: Power Up..
5th September 2020
CROSSFIT
CONDITIONING
AMRAP in 20 mins of:
7 Power cleans
7 Burpees
Run 200m
ACCESSORY
At 25 mins -
EMOM for 9 mins:
Min 1 - 10 Plank walk ups + 10 Single leg v-ups
Min 2 - 20 Single leg v-ups + 20 Side to sides
Min 3 - 30 Side to sides + 30 Bicycles
* Repeat cycle 3 times
FITNESS
In teams of 3 -
Every 2 mins x 4 sets
(1 partner starts every 30sec)
100m Ski Sprint
1 Suicide Shuttle
At 10min mark
Tabata Hollow Hold
At 16min mark
In teams of 3 -
150 / 105 calorie Echo Bike sprint
(swap every 10/7cals)
At 26min mark
Tabata Bird Dog
At 32min mark
8 min AMRAP of:
Echo + Ski Cals
*Resting partner does shuttle runs starting with 1 and adding 1 every rotation