Friday 10.1.20

CrossFit

A. Strict Press 3 x 5 rest 2-3 mins
B. 4 Rounds
5 Weighted Dips or Dips
5 Weighted Strict Chin ups or Chin ups
Rest 2 mins
C. 2 Rounds
15m SA OH Walking Lunge 12.5 – 30kg
20 Cals Ski @ 90%
Rest 2:30 between rounds
D. Bicep Curls 3 x 12 rest 2 mins

Metcon

In Pairs share all reps
2 Rounds
200-300m run – together
50 Wall balls – partner holds a plank
200-300m Run – together
50 Swings – Partner holds a push up plank
200-300m Run – together
50 Box jumps step down – Partner deadhangs from a pull up bar
200-300m Run – together
50 Cals Bike – Partner holds a wall sit
50 Syncro sit ups

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