CCX Friday 26-05-23

WARM-UP: (6 Mins)

• 5 Bent Over Rows
• 5 Barbell Good Mornings
• 5 Deadlifts
• 8 KB Swings (Full)

*Add weight to the bar each round

Strength Work 

Every 2 Mins x 5 Sets

• 3/3/3/7/7 Deadlift 

*Use early sets to warm up then hit your heavy  7 in set 4/5.

Skill Work

EMOM x 8 Mins

• Min 1: 3/5/7 HSPU’s/Box HSPU’s
• Min 2: Ring Kip Swing/Toes to Ring/Chest to Rings

Workout: 

15 Min EMOM

• Min 1: 13/10 Assault Bike Cals
• Min 2: 8/6 Sandbag to Box (40″)
• Min 3: 12/10 Toes to Rings