Tuesday 24/5/22 - Loud Echo

CROSSFIT

STRENGTH

Press
4 x 6 reps @ 30X1
+
Chin over bar hold
4 x 15-30 seconds
* Lift every 3 mins and hold across on the press. Aim for 4 sets at the same duration on the COB.

CONDITIONING

Working 1:1 with a partner:
4 rounds each of:
12 Lateral burpees over the barbell
9 Power cleans 
30 seconds Hard Echo bike effort
Time cap 16 mins

FITNESS

With a partner working 1:1
8 min clock -
20 (or 14) KB Gorilla rows
12 (or 10) DB static lunges / leg

rest 2 mins

8 min clock -
15 (or 10) Assault bike calories
20 Ankle taps

rest 2 mins

8 min clock -
12 (or 8) Half kneeling DB press / arm
20 (or 14) KB Goblet squats

rest 2 mins

8 min clock -
15 (or 10) Ski erg calories
20 Bicycles