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Crossfit WOD

Tuesday 25/1/22 - Echo Wedges

24th January 2022

CROSSFIT

STRENGTH

Every 90 seconds x 10 sets:
1 Split jerk
* Build to a heavy single

CONDITIONING

With a partner; alternating rounds:
5 rounds each of:
10 / 7 Echo bike calories
15 Wall balls
10 / 7 Echo bike calories
* Time cap 15 mins


FITNESS

With a partner:

On a 32 min clock -
50 (or 40 or 30) Wall balls
25 (or 20 or 15) Ski erg calories each
50 (or 40 or 30) Burpees
25 (or 20 or 15) Assault bike calories each
* Goal is 3 rounds!

At 36 mins -
2 rounds -
1. 30 seconds monster walk left
30 seconds monster walk right
30 seconds rest
2. 30 seconds Hollow hold
30 seconds Plank hold
30 seconds rest
3. 30 seconds Flutter kicks
30 seconds Scissor kicks
* In a group of 3 with each at a different start spot

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