Tuesday: Back and Forth..

CROSSFIT

STRENGTH

Back squat 5 x 4 reps @ tempo 2121

* Lift every 3 mins and build to a heavy set of 4 reps

CONDITIONING 

Working 1:1 with a partner -

AMRAP in 10 mins of:

5 Burpee Box jumps
3 Squat cleans

FITNESS

With a partner - 

100 / 75 Bike erg calories
10 Shuttle returns across the green each (1:1)
50 Synchro Sit-ups (knees bent, feet flat)
75 / 60 Bike erg calories
8 Bear crawl returns across 3/4 of green each (1:1)
50 Synchro Sit-ups (knees bent, feet flat)
50 / 40 Bike erg calories
6 Walk lunge returns across 1/2 of green each (1:1)
50 Synchro Sit-ups (knees bent, feet flat)
* 25 min cap

At 28 mins -
Working 1:1 with a partner:
4 rounds each of:
30 Side to sides
20 Tuck ups
100 Ski sprint
* 10 min cap