Monday: Shuttle Bus..

CROSSFIT

CONDITIONING

4 rounds for time of:

12 Deadlifts 
20 Push-ups
4 x 60m Shuttle runs 

* Time cap 20 mins

ACCESSORY

At 25 mins - 

'Durante Core'

5 rounds of:
10 V-ups
10 Hollow rocks
10 Tuck ups
10 second Hollow hold
* 1 min rest

FITNESS

Working with a partner - 

100m Row each
200m Row each
300m / 275m Row each
400m / 350m Row each
500m / 400m Row each
* When not rowing complete 5, 10, 15, 20, 25 Burpees between
(girls option from the third round)
* 15 min cap

Into groups of 3 -
At 18 mins -
5 sets each of:
Ski Sprint 100m
20 Single leg v-ups
* Next person leaves when person in front completes ski sprint.

At 30 mins -
3 sets of:
30 sec Side to sides
30 sec Slides
30 sec Leg lowers