Monday 13.1.20

Endurance

2-3km Run
+
5 Rounds
10 Athletic Burpee
20 Cals Row or Bike
30 Air Squats

CrossFit

A. EMOM – 10 mins
1 Back Squat

B. Push Press 4 x 3 rest 2 mins

C. Strict Pull ups 8 x 3-5 rest 90 secs

Metcon

A. 3 Rounds
5 Deadlifts
10 Standing Dual DB Press
15 secs Isometric Chin up hold – Chin over bar
Rest 2 mins
B. 16-12-8-4
Ring Rows 30×0
DB Step ups – Heavy
C. 2 Rounds
20 standing side Crunches – each side
20 Reverse Crunches

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