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Crossfit WOD

Wednesday: Change Up..

9th February 2021

CROSSFIT

STRENGTH

EMOM for 12 mins:

Min 1 - Strict pull-up x 6-12 reps
Min 2 - Push-up x 12-20 reps
Min 3 - Alt Pistol squat x 8-12 reps
Min 4 - V-up x 15-20 reps

CONDITIONING

Every 4 mins for 4 rounds:

15 / 10 Echo bike calories (1 min cap)
30 Double unders
250m / 200m row
* Score each round

FITNESS

With a partner - 

5 rounds of:
60 / 45 Bike erg calories
50 DB Deadlifts (between feet)
40 DB Front squats
30 DB Floor press
20 Burpees
* 40 min cap

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