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Crossfit WOD

Thursday 27/1/22 - Bike erg Ghost

26th January 2022

CROSSFIT

SKILL
EMOM 10 minutes
Min 1 - 15-30 second Hollow hold
Min 2 - 30 second HS walk

CONDITIONING

Bike erg ghost:
6 rounds for max reps:
1 min Bike erg calories
1 min Burpees
1 min Double unders
1 min rest

FITNESS

With a partner on a running clock:

100 (or 70) KB walking lunges
100 (or 70) KB Step ups
100 (or 70) KB Goblet squats
100 (or 70) KB Glute bridges
* Accumulate 100 (or 70) Assault bike calories throughout. Must both be at the bike.
* 16 min cap

At 18 mins -
100 (or 70) DB Floor press
100 (or 70) DB Curls
100 (or 70) DB Strict press
100 (or 70) DB Bentover rows
* Accumulate 100 (or 70) Ski erg calories thoughout. Must both be at the ski erg
* 16 min cap

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