Wednesday 1/12/21 - Beach Bod
30th November 2021
CROSSFIT
STRENGTH
Bench press
5-3-3-1-1-1
* Lift every 3 mins and build to a heavy single
CONDITIONING
AMRAP in 15 mins:
1:00 Ring support
18 / 12 Echo bike calories
1:00 Chin over bar hold
18 / 12 Echo bike calories
FITNESS
1 round of:
800m (or 500m) run
3000m (or 2500 or 2000m) Bike erg
400m (or 300m) run
1500m ( or 1250m or 1000) Row
400m run (or 300m)
750m Ski (or 6250m or 500m)
800m run (or 500m)
* 30 min cap