Wednesday: Through the Gears..
28th July 2020
CROSSFIT
CONDITIONING
AMRAP in 20 mins of:
15 / 10 Row calories
20 Box jumps
15 / 10 Bike erg calories
20 Wall balls
ACCESSORY
Every 3 mins for 3 sets:
10 Single leg step ups / leg
20 Box bridges
FITNESS
On a continuously running clock -
AMRAP ascending ladder in 14 mins (3-6-9-12 etc):
Alternating lunge jumps
Renegade row push-ups
Sit-ups
Sandbag GTO
Tyre flips
Shuttle runs
At 16 mins -
Tabata Mountain climbers
* rest in top of push-up
At 22 mins -
Start from highest number reached on the AMRAP and work back to 3 reps
* 14 min cap