Tuesday 24.1.17
CrossFit
Bench – build to a heavy single and complete 5 sets
EMOM 8
Even: 3-5 wall walks
Odd: 6-10 pistols
Every 5 minutes for 3 sets
500/400m row
10 burpees over the rower
15 kettlebell swings @ 24/16kg
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Conditioning
3 sets for max reps of:
60 sec kettlebell swings
Rest 30 seconds
60 sec box jumpovers
Rest 30 seconds
60 sec dumbbell thrusters
Rest 30 seconds
60 sec toes to bar
Rest 90 seconds
Rest 5-10 min
4 sets
60 sec row for max cal
90 seconds rest