Thursday: Some Static Stuff..
6th January 2021
CROSSFIT
STRENGTH
EMOM for 12 mins of:
Min 1 - Chin over bar hold or Hang x 15-30 seconds
Min 2 - Dead ball Bear hug x 20-30 seconds
Min 3 - Ring support or Push-up hold x 15-30 seconds
Min 4 - Hollow hold x 15-30 seconds
CONDITIONING
Every 3 mins for 5 rounds:
500m Bike erg
20 Single DB OH walking lunge steps
FITNESS
In partners sharing all reps (light DB's) -
400m Row
20 Devil Press
600m Row
40 DB Hang Clean and Jerk
800m Row
60 DB Push Press
1000m Row
80 DB Deadlifts
800m Row
60 DB Push Press
600m Row
40 DB Clean and Jerk
400m Row
20 Devil Press