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