Search

WEDS 15th July




WARM UP

  • 1:00 Rowing into...

EMOM x 4 MINUTES

  • MIN 1 - 10 Good Mornings + 10 Alt lunges

  • MIN 2 - :45 Alt Spider Crawls

(No Measure)



BODYWEIGHT CONDITIONING


EMOM x 8 MINUTES

  • MIN 1 - 12 Tuck-ups + Max Tuck Hold

  • MIN 2 - 12 Up-Downs + Max Push-up Plank Hold

(No Measure)


FULL-BODY WORKOUT

AMRAP x 22 MINUTES

  • Row 20/15 kals

  • 20 Dead Lifts (80/50)

  • 20 V Ups

  • 20 Wall Ball Throws (20/14)

(Score is Rounds + Reps)




FINISHER

EMOM x 5 MINUTES

  • 12 Weighted Sit-Ups*

*Hold DB across chest


(No Measure)





32 views

Let's Get Moving

Got a question? Submit below

Find us here

Unit 2 Chancerygate Business Centre,
33 Tallon Rd, Hutton,
Essex CM13 1TE

 

info@crossfit13.com

+44(0)7872 516 396

© 2020 CrossFit13