Thursday 18.10.18
CrossFit
Feet-elevated split squats
3 sets of 8 reps per leg
Rest 1 minute between sides
Rest 90 seconds between sets
Banded side steps
3 sets of 15 reps per leg
Rest 45 seconds
In teams of 2
AMRAP 20
30 cal row
30 toes to bar
30 front squats @ 60/42.5kg
30 burpee pull ups
300m run – together
------------------------
Conditioning
3 rounds for times 20/15 cal AB 20 kettlebell swings @ 32/24kg 20 burpees 20 kettlebell swings 20/15 cal AB
Rest 6 minutes between sets
*all out effort each round