"Competitors"
Rest Day
"Crossfit"
a) 30 Mins Gymnastics Skills
b) 25 Min AMRAP
400m Run
Prowler
12 x GHD Situps
15/10 x Cal Ski Erg
1 Min Plank
"Condition X"
0 to 2 Mins - Max Calorie Row
2 to 3 Mins - Rest
3 to 7 Mins - 4 Min AMRAP
12 x Goblet Squats
6 x Pull Ups
7 to 9 Mins Rest
9 to 17 Mins - 8 Min AMRAP
10 x Box Jumps
10 x DB Push Press
10 x Straight Leg Situps
17 to 19 Mins Rest
19 to 31 Mins - 12 Min AMRAP
30 x Double Unders
20 x Wall Balls
10 x Cal Ski Erg
31 to 32 Mins Rest
32 to 34 Mins - Max Calorie Row
