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.