Thursday: Keep up the Practice..
9th December 2020
CROSSFIT
STRENGTH
EMOM for 15 mins:
Min 1 - Strict HSPU x 5-10 reps
Min 2 - Strict CTB pull-up x 3-8 reps
Min 3 - L-sit x 15-30 seconds
CONDITIONING
4 rounds for time of:
20 Box jumps (with step down)
15 Pull-ups
10 Ring dips
* 14 min time cap
FITNESS
On a continuously running clock -
AMRAP in 15 mins
3,6,9,12....
Slamballs
SB Shuttle Runs
SB Alt. Push Press
SB Step Ups
SB Hang Clean
At 17 min -
AMRAP 3 min:
Distance Slamball Throws
At 22 min mark -
AMRAP 15 min (in partner, alt. movements)
3,6,9,12....
Slamballs
SB Shuttle Runs
SB Alt. Push Press
SB Step Ups
SB Hang Clean