Wednesday: Stuck in the middle..
1st December 2020
CROSSFIT
CONDITIONING
AMRAP in 20 mins:
20 / 14 Bike erg calories
20 Wall balls
15 Burpee box jump overs
20 KB swings
20 / 14 Row calories
ACCESSORY
3 sets for quality:
10 Rower pike ups
20 Box bridges
FITNESS
With a partner -
AMRAP in 12 mins (1:1 each movement)
2 DB Bear Crawl
4 DB Hang Clean + Jerk
8 DB Triple Lunge/Squat
16 DB Push Press
32 DB H-Ups
At 14 min mark -
AMRAP in 5 mins:
20 on : 40 off
Echo Bike Sprint
At 20 min mark -
AMRAP 12mins (1:1 each movement)
2 DB Bear Crawl
4 DB Hang Clean + Jerk
8 DB Triple Lunge/Squat
16 DB Push Press
32 DB H-Ups