Thursday 29/7/21 - Up and Down
28th July 2021
Bring your long socks for Rope climbs today!!
CROSSFIT
STRENGTH
EMOM for 12 mins:
Min 1 - Rope climb x 1-3 reps
Min 2 - Free handstand hold x 15-30 seconds
Min 3 - Hollow rocks x 10-20 reps
CONDITIONING
AMRAP in 15 mins of:
Row sprint 200m
Max unbroken strict handstand push-ups
* rest 1 minute after each set
FITNESS
With a partner -
1000m (or 800m) Bike erg
150 (or 100) KB swings
1000m (or 800m) Bike erg
150 (or 100) Air squats
1000m (or 800m) Bike erg
150 (or 100) DB push press
1000m (or 800m) Bike erg
150 (or 100) AB mat sit-ups
1000m (or 800m) Bike erg
* 35 min cap