Tuesday: Tidal Wave..
24th August 2020
CROSSFIT
STRENGTH
Front squat 7 x 3 reps
* Lift every 2 mins and build to a heavy 3 rep
CONDITIONING
5 rounds for time of:
30 Double unders
20 KB swings 24 / 16 kg
10 / 7 Calorie Air bike (alternate assault + echo)
* 12 min cap
FITNESS
In teams of 2 -
At 0min mark
4 x 250m Row each
*Resting partner hugs slamball
At 10min mark
EMOM 3 Rounds
10 Slamballs each
15 Sit Ups each
At 15min mark
2 x 500m Row each
*Resting partner hugs slamball
At 25 min mark
EMOM 3 Rounds
15 SB STO
20 Flares
At 30min mark
1 x 1000m Row each
*Resting partner hugs slamball