Wednesday: Quarter Mile..
17th November 2020
CROSSFIT
CONDITIONING
10 rounds of:
Echo Bike quarter mile sprint
1-10 Burpee pull-ups
15 Ab mat sit-ups
* In the first round complete 1 Burpee pull-up, in the second 2 and so on..
Time cap 30 mins
FITNESS
In circuit style working 45 seconds on and 15 seconds off -
3 rounds of:
Min 1: MB sit up and throws
Min 2: Jumping Pull-up / Body Row
Min 3: Assault Bike Cals
Min 4: Bear Crawl Shuttle
Min 5: Rest
At 16 min mark
2 min 1:1 Frog Flurpees
At 20 min mark
3 rounds of:
Min 1: Wallballs
Min 2: Knee Tucks
Min 3: Assault Bike Cals
Min 4: Gorilla Walk Shuttles
Min 5: Rest