
Thursday: Getting Strict..
13th January 2021
CROSSFIT
STRENGTH
EMOM for 12 mins:
Min 1 - Strict HSPU x 3-10 reps
Min 2 - Strict CTB pull-ups x 4-8 reps
Min 3 - Box step downs x 5 / leg
CONDITIONING
Every 5 mins for 3 rounds:
60 Double unders
300 / 200m Ski erg
20 Box jumps (with step downs)
FITNESS
In teams of 5 and in conga line fashion -
4 rounds each of:
20 / 12 Echo bike calories (send it each round!)
20 DB push press
20 Ab mat sit-ups
20 KB Deadlifts
20 Static lunges / leg
* Next person in line can leave when person in front clears that movement. No backlogging on a movement!!
* Time cap 28 mins
At 30 mins -
AMRAP in 8 mins of:
Sled sprint down and back
10 Plank walk ups