Wednesday: Fit - Nest..

CROSSFIT

On a continuously running clock - 

At 0:00

AMRAP in 7 mins:

Echo bike calories

* Every minute including the first minute do 5 KB swings

At 10:00

AMRAP in 7 mins:

Row calories

* Every minute including the first minute do 5 T2B

At 20:00

AMRAP in 7 mins:

Ski calories

* Every minute including the first minute do 5 STO

At 30:00

In teams of 2 and alternating movements -

AMRAP in 7 mins:

10 KB swings
10 T2B
10 STO

FITNESS

Working 45 seconds on and 15 seconds off -

5 rounds of:

1. Triple jumps (lunge, lunge, squat)
2. Unloaded sled pushes
3. Renegade row
4. Drag rope single skips
5. Side to side knee tucks
6. Rest

At 34 mins - 

In teams of 3
3 Rounds each
10 Flurpees
Long Shuttle Sprint