CROSSFIT 29/05/2019

A. Prep for WOD

Alternating Tabata:
1a) Single Unders
1b) OH Plate Hold

B. Conditioning (00:20 – 00:55)
intent: consistent output across all AMRAPs; All work should be capable of being completed close to unbroken for the duration. you have 30 sec of rest before the next round, so keep the speed up all time.

With a running clock:
0:00-10:00 (10min AMRAP)
Row/ Ski 250 Meters or 20/16 cal on bike
15 Abmat Sit-ups
50 Double Unders
Rest 30s between Rounds

12:00-20:00 (8 min AMRAP)
Row/ Ski 250 Meters or 20/16 cal on bike
15 Ground to Overhead with a plate (20, 10)
100 Single Unders
Rest 30s between rounds

22:00-28:00 (6 min AMRAP)
Row/ Ski 250 Meters or 20/16 cal/ on bike
10 Walking OH Lunges w. plate (20, 10) (total)
50 Jump Rope, Single Leg jumps (25 each side)

C. Accessory
for rest of time
3 x 15 Hanging Medball Hypercurls

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