Wednesday 28/4/21 - Across the Blue..

CROSSFIT

CONDITIONING

3 rounds for time of:

50 / 40 Calorie row
35 Pull-ups
20 Burpees
* 24 min cap

ACCESSORY

At 28 mins - 

3 sets:
20 Deadbugs
10 Plank walk ups
10 Single leg glute bridges / leg
* 1 min rest after each set

FITNESS

4 rounds of:

30 (or 20) Bike erg calories
30 (or 20) Plate ground to overheads
30 (or 20) Plate overhead walking lunges - 15 out, 15 back
30 x 10m (or 20) Shuttles
* rest 3 mins after each round. Work in pairs and in the first round the second person leaves when first person completes plate ground to overheads. Send your fastest first!!

At 35 mins -
1:1 with your partner:
3 sets of 20 Plate halos