Thursday 11/03/2021: Pie Drive
10th March 2021
CROSSFIT
SKILL WORK
Work 1:1 with a partner
1. Wall walk 3 x 3 reps
2. Lateral wall walk 3 x 2m each way
3. Kick up to handstand practice with spot and hold
4. Partner feet on shoulders or spot fist between ankles or HS walk practice (choose an appropriate skill to practice here)
CONDITIONING
3 Rounds of:
On a 5 minute clock -
500m / 400m Ski erg (2 min cut off)
then in remainder of time AMRAP of:
5 Burpees
10 KB swings
* rest 3 mins
FITNESS
Bike erg day:
4 sets of:
3 mins @ 75 rpm (4-6 damper)
1 min @ 100+ rpm (2-4 damper)
2 mins @ 80 rpm (3-5 damper)
1 min @ 100+ rpm (2-4 damper)
* 2 mins rest after each
At 36 mins -
2 sets:
1 min Single leg v-ups
1 min Plank walk-ups
1 min Bicycle tucks
1 min rest