Wednesday: Ball and Chain..
21st July 2020
CROSSFIT
STRENGTH
Back squat 7 x 2 reps
* Lift every 2 mins and build to a heavy 2 rep
CONDITIONING
50-35-20 reps of:
Wall ball
KB swings
* 12 min cap
FITNESS
In teams of 3 -
5 rounds each of:
500m Bike erg
250m Ski erg
200m Run
* Next person starts when person in front heads out on the run
25 min cap
At 28 mins -
Tabata of:
Bicycle crunch hold
* Hollow hold in rest
rest 2 mins
Tabata of:
Inch worm
* Push-up hold in rest