Aerobic Capacity

By November 26, 2019 Uncategorized

CrossFit Bondi – CROSSFIT

Metcon

Metcon (AMRAP – Rounds and Reps)

On a 40 Min Running Clock

0 – 10 Min

1. 6 Km Run

AMRAP

15 Burpees Pull Ups

12 Wall Balls

9 Cal Ski

10 – 13 Min

Rest

13 – 22 Min

1000/800 M Row

AMRAP

20 Air Squats

10 DB Spit Snatch (22.5/15 Kg)

5 Box Jumps

22 – 25 Min

Rest

25 – 40 Min

AMRAP

30/25 Cal Bike

20 Ab Mat Sit Ups

10 HR Push Ups

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