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Crossfit WOD

Tuesday 8/6/21 - Brick Laying

7th June 2021

CROSSFIT

CONDITIONING

6 rounds of:

12 Alt DB step ups (2 DB's)
16 Heavy KB swings
20 Ab mat sit-ups
500m / 400m Bike erg
* 90 second rest after each round
* 32 min clock

ACCESSORY

At 34 mins - 

3 sets of:
20 Box bridges (hold KB at hips)
20 Hollow rocks
* rest as needed

FITNESS

With a partner - 

50 - 40 - 30 -20 - 10 (or 40 - 31 - 22 - 13 - 7)
Echo bike calories
50 - 40 - 30 - 20 - 10 (or 40 - 31 - 22 - 13 - 7)
DB curl and press
50 - 40 - 30 - 20 - 10 (or 40 - 31 - 22 - 13 - 7)
Single leg v-ups
* 25 min cap

At 28 mins -
5 sets of:
Run 100m
* Work 1:1 with your partner
10 min cap

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