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

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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