Tuesday 20/7/21 - The Echo Calls
19th July 2021
CROSSFIT
STRENGTH
Push jerk 7 x 2 reps
* Lift every 2 mins and build to a heavy 2 rep
CONDITIONING
AMRAP in 10 mins of:
10 Box jumps
15 Push jerks
20 second Echo bike sprint
* Score is total number of Echo bike calories
FITNESS
On a running clock and with a partner -
AMRAP in 20 mins:
(Alternating full rounds)
4 DB Renegade rows
8 DB Static lunges / leg
12 DB curl and press
* Partner accumulates Row calories while DB work is being completed
At 24 minutes
5 sets of:
7 Kneeling DB Pallof press
14 DB OH tricep ext
30 second Hollow hold
* Perform synchro with partner and rest 1 minute after each set