Thursday 20/1/22 - Erg Sprints
19th January 2022
CROSSFIT
STRENGTH
Weighted pull up:
1-1-1-1-1-1-1
* Lift every 2 mins and build to a 1 rep max
or Jump to strict pull-up x 4-6 reps
or Band assisted strict pull-up x 6-8 reps
or Body rows x 10-12 reps
CONDITIONING
In groups of three:
7 rounds each of:
250m / 200m Bike erg
* 12 min cap
FITNESS
On a running clock:
At 0 -
Every 3 mins for 4 sets of:
12 DB static lunges / leg
12 Push-ups
20 Single leg v-ups
At 15 mins -
Every 3 mins for 4 sets of:
12 DB curl and press
12 KB swings
20 Hollow rocks
At 30 mins -
AMRAP in 10 mins of:
10 (or 7) Ski erg calories
Sled push return