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