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Crossfit WOD

Thursday: The Escalator..

10th February 2021

CROSSFIT

STRENGTH

Press 5 x 4 reps @ tempo 2121

* Lift every 3 mins and build to a heavy 4 rep

CONDITIONING

AMRAP in 10 mins of:

20 Wall balls (must be unbroken!)
5-10-15-20 etc. T2B 
* After each round add 5 reps to the T2B 

FITNESS

ROWING!!

6 sets of:
2 mins on - 2 mins off
* alternate between 20 spm and 24 spm on efforts

At the 26 mins -
'Gun ladder'
1 BB Bicep curl each (empty bar)
2 Push-ups each
2 BB Bicep curls each
4 Push-ups each
* Continue in this fashion to 10 reps on the BB curl and 20 reps on the Push-ups.

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