Wednesday: Burn to Burn..

CROSSFIT

CONDITIONING

4 rounds of - 

AMRAP in 4 mins of:
21 Box jump overs
18 DB Power cleans
15 DB Front squats
Max Row calories in remainder
* rest 4 mins after each round

FITNESS

Every 3 mins for 5 sets - 

AMRAP in 2 mins:
Ski 150 / 120m
12 Push-ups
20 Jumping lunges
Max Shuttle runs across the green in remainder
* rest 1 min after each set

At 17 mins -
Tabata mash up of:
Ab mat sit-ups
Mountain climbers
* Alternate rounds for 4 mins

At 23 mins -

Every 3 mins x 5 sets - 

AMRAP in 2 mins:
12 Shuttle runs across the green
20 Jumping lunges
12 Push-ups
Max Ski cals in remainder
* rest 1 min after each set

At 40 mins -
Tabata mash up of:
Hollow rock
Plank hold
* Alternate rounds for 4 mins