(07) 4723 4422
Crossfit WOD

Wednesday 17/3/21 - Rep count..

16th March 2021

CROSSFIT

STRENGTH

Back squat 5 x 3 reps

* Lift every 3 mins and build to a heavy 3 rep

CONDITIONING

3 rounds for max reps:

1 min DB Thruster 
1 min Double unders 
1 min Burpees
1 min Deadlift 
* 2 min rest after each round

FITNESS

3 rounds of:

6 min clock -
40 / 25 Echo bike calories (3 min cap)
then AMRAP in remainder of:
10 Flares
10 DB snatch
10 DB lateral jumps
* 3 min rest after each round

At 30 mins -
3 sets of:
15 Static lunges / leg
30 Bicycles
45 sec plank
* start a new set every 3 mins

Back to List