Thursday: EMOMOLONG...
7th October 2020
A quick reminder that due to the running of the CrossFit Level 2 seminar this weekend there will be no 8.30am CrossFit class. The rest of our classes, including the 6am Fitness class, will continue as normal. Thanks : )
CROSSFIT
CONDITIONING
EMOM for 30 mins of:
Min 1 - Row 160 / 130m
Min 2 - 3 Power cleans
Min 3 - Ski 160 / 130m
Min 4 - 5 Big Box jumps
Min 5 - Bike erg 320 / 260m
Min 6 - Max unbroken strict HSPU
FITNESS
In groups of 3 -
AMRAP in 15 mins of:
Assault bike 30 seconds hard
Run 200m
* Next person starts when person in front finishes Assault bike
rest 5 mins
Complete as a team of 3 sharing reps anyhow -
50 x 4m Bear crawls (up and back = 1)
100 Push-ups
150 Squats
Reps may be partitioned to 5-10-15.
* 15 min cap