Thursday: Scadaddle
24th February 2021
CROSSFIT
STRENGTH
EMOM 12 mins
Min 1 - 1-5 Ring muscle ups
Min 2 - 15-30 second L-sit
Min 3 - 5 Roll to candlestick
CONDITIONING
3 rounds of:
AMRAP in 3 mins:
100m Farmers carry
12 Burpee box jump overs
Max Ski erg calories in remainder
* Rest 3 mins after each round
FITNESS
Row Day
5 sets of:
3 mins on - 2 mins off
* 1 min @ 20 spm, 1 min @ 24 spm, 1 min @ 28 spm
At 28 mins -
3 sets of:
30 Walking lunges
20 Hand release push-ups
10 Tuck ups
* rest 30 seconds