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Crossfit WOD

Wednesday: Tempo work and The Baseline..

5th January 2021

CROSSFIT

STRENGTH

Back squat 4 x 8 reps @ 40x1 tempo (4 sec descent, no time in the bottom, quick out of the bottom, 1 sec pause at top)

* Lift every 3 mins and aim for perfect control of your tempo throughout!

CONDITIONING

'The Echo Baseline'

For time:

60 / 50 Echo bike calories
50 Air squats
40 Ab mat sit-ups
30 Push-ups
20 Pull-ups
10 Burpees

* Time cap 12 mins

FITNESS

Every 6 mins x 5 sets - 

AMRAP in 4 mins of:
40 Mountain climbers
300m Bike erg
20 Step ups
10 Shuttle runs
Max Ski erg calories in remainder

At 33 min mark -
EMOM 3 mins:
30 sec plank + 10 Hollow rocks
* wont be much rest ; )

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