CCX Friday 20-05-2022

Warm up (8 Min AMRAP)

• 10 Glute Side Steps each side
• 5 Each side Cossack Squats
• 20 secs each side Pigeon Stretch
• 5 Reps Each side Frog Rotation
• 3 Back Squats (3 sec hold in bottom)

Then 5 Mins to Build to 80%

Strength (12 Minutes)

Every 2 mins x 6 sets

• 2 Back Squats @80%

Conditioning – (20min amrap)

HolleyMan  by sea/snow

• 10/8 Cal Row/ski (alternate each round)
• 5 Wall Balls
• 3 Handstand Push-Ups
• 1 Power Clean (100kg/70kg max weights)