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Crossfit WOD

Wednesday 20/10/21 - Turkish Delight

19th October 2021

CROSSFIT

CONDITIONING

AMRAP in 20 minutes
20 / 15 Row calories
15 Ring or Box dips
10 DB Turkish get ups

At 25 minutes
Every 3 mins for 3 sets:
15 DB Bentover rows
15 DB Seated leg over DB

FITNESS

100m Ski erg each
10 (or 8) Burpees
200m (or 150m) Ski erg each
20 (or 16) Burpees
300m (or 200m) Ski erg each
30 (or 24) Burpees
400m (or 300m) Ski erg each
40 (or 32) Burpees
500m (or 400m) Ski erg each
50 (or 40) Burpees
* 25 min cap

At 28 mins -
5 sets of:
12 Front foot elevated lunges / leg
24 Banded monster walks
36 Box bridges

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