CCX Wednesday 30-11-2022

Warm up: (9 Mins)

Round 1:

• 1 Min CV
• 1 Min Barbell Good Mornings
• 1 Min PVC Dislocates

Round 2:

• 1 Min CV
• 1 Min Downward Dog to Cobra
• 1 Min KB Cossack Squat

Round 3:

• 1 Min CV
• 1 Min Strict Press (Slow Lower)
• 1 Min Front Squats

Strength (12 Mins)

Every 2:30 Min’s x 5 sets:

• 3-5 Reps Strict Press @80%
• into…
• 2 Reps Squat Clean @85%

Workout:

18 Minute AMRAP

8 Burpees over bar

5 Thrusters @50kg/35kg

3 Pull Ups/CTB/Muscle Up

1 Sandbag to Shoulder @60kg/40kg

*Challenge yourself on the gymnastics and weight on the Sandbag