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Crossfit WOD

Tuesday 23/11/21 - iRobox

22nd November 2021

CROSSFIT

CONDITIONING

For time:

1km Row
25 Box jumps 30 / 24"
1km Row
50 Box jumps 24 / 20"
1km Row
75 Box jumps 20 / 12"

* Time cap 25 mins

ACCESSORY

At 26 mins - 

Every 4 mins x 3 sets:
8 DB step ups / leg (complete all reps on 1 leg first)
16 Hollow rocks
32 Box bridges

FITNESS

On a running clock - 

At 0 -
5 rounds of -
AMRAP in 2 mins:
10 DB floor press
Max Bike erg calories in remainder
* 1 min rest after each round

At 17 mins -
5 rounds of -
AMRAP in 2 mins:
20 DB walking lunges
Max Single leg v-ups
* 1 min rest after each round

At 32 mins -
3 sets of:
10 Kneeling DB Pallof press
20 DB side to sides
30 sec DB Hollow hold
* rest 1 min

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