Wednesday: Consistency Club!!

CROSSFIT

STRENGTH

Every 3 mins x 5 sets:

5 Bench press
Max reps Strict pull-ups

* Build each round on the bench press and each set of strict pull-ups must be unbroken.

CONDITIONING

4 rounds each for time of:

21 / 15 Echo bike calories
15 Hand release push-ups
9 CTB pull-ups

* rest 90 seconds after each round

FITNESS

In pairs - 

At 0 mins -
2-4-6-8-10 Synchro Ultimate Burpees
(Frog + Explode + Flare both sides + Toe tap both sides + Burpee)
* Both partners row 20 / 15 calories each after each round of Ultimates (change who goes first each round)

At 18 mins -
50 Synchro Bicycles
50 Synchro Slides
50 Synchro Ass ups
50 Synchro Toe touches

At 23 mins -
40/30 - 30/21 - 20/15 - 10/7 Row calories each (change who goes first each round)
* Partners complete 7 Synchro Ultimate burpees after each round of Rowing

At 41 mins -
50 Synchro Bicycles
50 Synchro Slides
50 Sychro Ass ups
50 Synchro Toe touches