Thursday 4/3/21 - Benchin..
3rd March 2021
CROSSFIT
STRENGTH
Bench press 5 x 5 reps
* Lift every 3 mins and build to a heavy 5 rep
CONDITIONING
In groups of 4 -
5 rounds each for time:
20 / 15 Cal bike erg
25m Sprint
20 / 15 / 10 Push-ups
25m Sprint
* Next person leaves when person in front completes Bike erg cals.
Time cap 20 mins
FITNESS
Echo Bike Day.. (Lets build capacity!!)
4 sets of:
2 mins @ 50 / 40 rpm
2 mins @ 60 / 50 rpm
1 min @ 70+ / 60+
* rest 2.30 mins
At 30 mins -
3 sets of:
Bicep curl 21's
(7 bottom to half reps, 7 half to top reps, 7 full reps)
* 50 Flutter kicks after each round of curls