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    • Thursday 24-9-20

    Published on: 23 September 2020 by

     

    Work-Outs 24-9-20

     

    CCX

     

    Warm-up 5:00

    10 Step-Overs

    8 Air Squats

    6 Up Downs

    Work-out 30:00

    50-40-30-20-10
        ⁃Weighted box step overs
        ⁃Kettlebell swings
        ⁃Goblet squats
        ⁃Burpees
            (24kg/16kg KB)
    In Remaining time max rep:
    Dballs (YGIG)

     

    CCHIIT (Lunch time 12:15-12:45)

    Warm-up: 5:00

    5 Cal

    5 Rower Push-ups

    5 Rower Squats

     

    Work-Out (20:00 Cap)

    10 Rounds

    30 Alt Lunges

    20 Paralett Dips

    10/8 Cal Row

     

    Cardio & Conditioning 

     

    Warm-up 6:00 AMRAP

    8/6 Cal Row or Ski 

    5 Push-ups

    5 Air squats 

    5 Down-ups

    5 Ab-mats

     

    Metcon 30:00 AMRAP

    30 DB Squats

    30 HR Push-ups

    30 Ab-mats

    30 Lunges

    30 DB Snatches

    30 Burpees

    *Every 3:00 – 250/220m Row or Ski*

    Crossfit Clitheroe