@Crossfit
Warmup:
- 400m run
- 2 x 5 OHS (PVC)
- 2 x 5 Sit Ups
- 2 x 5 Press Ups
- 2 x 5 Vertical Ring Rows
Then:
Complete for time (15 minute cut off):
- 1000m row
- then 5 rounds:
> 7 DB Push Jerks (12.5kg)
> 25 Kettlebell Swings (16kg)
Count: 3 rounds + 7 push jerks + 8 kb swings
Then:
- Hamstring band stretches – 2 types x 20 each leg
- L-Sits (x3) – approx 15 seconds (tired)
- Handstand practice (free + against wall)
Then:
1.5 hours of SPEAR training
