FRIDAY

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Friday CrossFit

Aerobic Cycle 1 Week 3

a) Warm-up Emom x 3

45 sec Mountain Climbers Rest 15

45 sec Light Wall Balls . Rest 15

45 sec Inch Worm Walk . Rest 15

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b) Skill Play Emom x 3 good rounds

1) Handstand Hold/ Push Up/ Walk

2) BMU/Butterfly/ Kipping

3) Pistol Variations

4) Rest

*2 qaulity unbroken sets practise quality

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c) CrossFit Wod

21-15-9 Cap 8mins

Calorie Airdyne

Double KB Hang Snatch

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c) CrossFit Advance

21-15-9 Cap 8mins

Calorie Airdyne

15/9-12/7-9/5

Ring Muscle Ups