(07) 4723 4422
Crossfit WOD

Thursday 8/4/21 - Quick Time..

7th April 2021

CROSSFIT

STRENGTH

EMOM for 12 mins:

Min 1 - 1-3 Wall walks
Min 2 - 5-10 Strict pull-ups 
Min 3 - 10-20 V-ups 

CONDITIONING

With a partner 1:1 - 

4 rounds each of:
20 / 14 Echo bike calories
60 Double unders
* 16 min cap

FITNESS

Every 2 mins for 15 rounds - 

1. Run 200m + 40 squats
2. Bike erg 400m + 40 alt lunges
3. Bear crawl 40m + 40 Mountain climbers
4. Assault bike 40 seconds + 40 second plank
5. Sled push 4 laps + 40 crunches
* Cycle through all 5 stations for a total of 3 times.

Back to List