Monday: Squashed..

CROSSFIT

CONDITIONING

3 rounds for time:

Run 800m
then
5-4-3-2-1
Squat Clean
Lateral burpee over the bar
* 22 min cap

ACCESSORY

Every 3 mins for 3 sets:

15 sec Hanging tuck
30 sec Hollow hold
45 sec Plank hold

FITNESS

In partners -
At 0 min mark
Every 5 min x 3 sets
30 / 24 / 18 Bike Erg cals
15 / 12 / 9 DB Renegade Row Push Ups
* P1: Bikes P2: DBs, then swap roles, each round

At the 18 min mark
100 Bicycles as a pair
*One partner works while the other holds a V-sit

At the 22 min mark
Every 5 min x 3 sets
24 / 20 / 16 Ski Erg cals
12 / 10 / 8 DB Triple Jump Step
* P1: Ski P2: DBs, then swap roles, each round