Tuesday: Ninja Work..
7th September 2020
CROSSFIT
STRENGTH
OH Squat 5 x 5 reps
* Lift every 2 mins and build to a challenging 5 reps
CONDITIONING
3 rounds for time of:
50 Air squats
35 Pull-ups
20 Strict ring dips
* 12 min cap
FITNESS
RPM Work!
Bike Erg:
2 mins @ 80rpm
1 min @ 90rpm
2 mins @ 80rpm
1 min @ 95rpm
2 mins @ 80rpm
1 min @ 100rpm
At 10 min mark
10 min AMRAP:
6 Flurpees
9 DB Thrusters
12 Bear Crawl Shuttles (3m)
15 Single Leg v-Ups
At 22 min mark
Rower:
2 mins @ 24spm
1 min @ 28spm
2 mins @ 24spm
1 min @ 30spm
2 mins @ 24spm
1 min @ 32spm
At 32 min mark
5 min AMRAP:
30 Mountain Climbers
20 Russian Twists
10 Leg Raises