Monday: Transition..
30th January 2021
CROSSFIT
CONDITIONING
Every 7 mins for 4 rounds:
Run 400m
30 / 21 Bike erg calories
Run 400m
ACCESSORY
At 32 mins -
3 rounds for quality:
7 Strict Knees to elbows
14 Hollow rocks
28 Plate side to sides 10 / 5 kg
* rest 1 min
FITNESS
In teams of 2 -
On a continously running clock -
0-14 mins
4 rounds of:
Row 250m / 200m each
15 Synchro single arm DB press per arm
* Swap who rows first each round
14-28 mins
6 rounds of:
Row 125 / 100m each
6 Synchro single arm DB devil press
* Swap who rows first each round
28-35 mins
AMRAP in 7 mins:
10 Rower pike ups
20 DB side to sides
30 Flutter kicks