Thursday 23.1.20

Endurance

20-15-10
Row Cals
Air Squats
Sit ups
+
1000m Run
+
20-15-10
Ski Cals
Push ups
Step ups
+
1000m Run
+
20-15-10
Bike Cals
Reverse Crunches
Walking Lunges

CrossFit

A. Build to a tough 1RM Power Snatch in 15 mins
B. Muscle ups skill work -20 mins

or

15 Muscle ups or C2B
50 Air Squats
10 Muscle ups or C2B
50 Air Squats
5 MU or C2B

Metcon

A. Sumo Deadlifts 5 x 5-6 rest 90 secs
B. 3 Rounds
7 Pull ups 20X0
10 SA DB Rows 20×0
Rest 90 secs

C. 7 min AMRAP
5 Ring Push ups
10 KB Sumo High Pulls
15 secs Flutter kicks

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