Wednesday: Rough Waters..
2nd February 2021
CROSSFIT
STRENGTH
Push jerk 5 x 3 reps
* Lift every 3 mins and build to a heavy 3 rep
CONDITIONING
3 rounds for time of:
50 Double unders
21 / 15 Row calories
12 Double DB Hang clean and jerk
* Time cap 12 mins
FITNESS
5 rounds at each station -
1. Echo bike
2. Box step up
3. Burpee bound across the green
4. Plate ground to overhead 10 / 5 kg
5. MB sit up and throw (hard MB's)
* Begin a new station every 5 mins
At 28 mins -
EMOM 9 of:
Min 1 - Max box bridges in 30 seconds
Min 2 - Max box dips in 30 seconds
Min 3 - Max Bicycles in 30 seconds