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Crossfit WOD

Wednesday: Shirt Front..

13th October 2020

CROSSFIT

CONDITIONING

5 rounds for time of:

30 Double unders 
20 Burpees
10 Front squats 40-70kg / 25-45kg
* 15 min cap

ACCESSORY

At 20 mins - 

Every 3 mins x 3 sets:
30 Hollow rocks
20 V-ups
10 Plank walk-ups

FITNESS

* In '12 Days of Christmas' style and adding a movement every round
10 Box jumps or step ups
9 Hand release push-ups
8 Wall balls
7 Plate side to side twist and sit-up
6 Bike erg cals
5 'A' Bombs (Incline push-up + shoot through + Dip)
4 Flares (2 for 1)
3 Single leg v-ups (2 for 1)
2 Ultimate burpees
1km Row
* E.g. Round 1 - 10 / Round 2 - 10-9 / Round 3 - 10-9-8 / Round 4 - 10-9-8-7 etc. down to 1.

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