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Crossfit WOD

Monday: Slice Through..

24th October 2020

CROSSFIT

CONDITIONING

5 rounds for time of:

Run 400m 
12 KB swings 24 / 16 kg
9 Burpees
6 T2B 

* 20 min cap

ACCESSORY

At 25 mins - 

Every 3 mins for 4 sets:
15 sec Hanging tuck hold
20 Hollow rocks
30 Plate Side to sides 10 / 5 kg
40 Flutter kicks

FITNESS

In partners - 

Every 5 mins x 3 sets:
20cal Assault Bike/Echo Bike each
20cal Row each
10 Shuttle runs together (over + back = 1)

At 15 mins -
5min AMRAP
2,4,6,8,10....
Synchro KB Swings
Synchro Goblet Squats
Synchro KB Push Press

At 22min mark
Every 3min x 5 sets
30sec Row/Bike Sprint
1 min rest
30sec Bike/Row Sprint

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