Wednesday 22/9/21 - Where's your Press at??
21st September 2021
CROSSFIT
STRENGTH
Press 5-5-3-3-3-1-1-1-1
* Lift every 2 mins and build to a heavy single
CONDITIONING
4 rounds for time of:
25 / 18 Row calories
25 Push-ups
* 15 min cap
FITNESS
With a partner -
Alternating rounds 1:1
5 rounds each of:
15 (10 or 8) Assault bike cals
Run 200m (or 1 lap)
* 20 min cap (Goal is sub 2 min rounds)
At 22 mins -
10 (or 7) Synchro Burpees
Run 3 laps (together)
20 (or 14) Synchro Burpees
Run 2 laps (together)
30 (or 21) Synchro Burpees
Run 1 lap (together)
* 12 min cap
At 35 mins -
50 Synchro Mountain climbers
40 Synchro Bicycles
30 Synchro Single leg v-ups