CrossFit – Wed, Dec 28
Warm up – Wednesday
5mins Row at very easy pace
Into
3rds
10 pause air squats
2 x 10m shuttle runs (up and back = 1 rep)
5/5 reverse lunges
Into
3rds
10 pause air squats
2 x 10m shuttle runs (up and back = 1 rep)
5/5 reverse lunges
Metcon – Wednesday
15min AMRAP
16 plate hold lunges
8 burpee to plate
300m run
16 plate hold lunges
8 burpee to plate
300m run
Rest 5mins
For quality
10min EMOM
Min 1: 1-10 strict pull ups (use band as needed)
Min 2: Max reps box step overs (30/24)