Thursday : Fffassst
17th February 2021
CROSSFIT
STRENGTH
Ring muscle up skills
CONDITIONING
6 rounds each for time:
30 Double unders
100m / 75m Ski erg or 9 / 6 Echo cals
5 DB Hang clean and jerk / arm
* rest 1 min after each round and alternate Ski and Echo each round.
* 18 min cap
FITNESS
Bike erg Day
5 sets of:
3 mins @ 70 rpm
2 mins @ 80 rpm
1 min @ 90+ rpm
* 2 mins rest (complete 15 Hollow rocks). Set the damper to a level you can maintain the rpm comfortably.
At 33 mins -
3 sets of:
10 Static lunges / leg
10 Push-ups
20 Slides
* 30 seconds rest