Wednesday 12/8/21 - CrossFit SPT

Wednesday 12/8/21

Conditioning:
EMOM 20:00
Min 1: 12/10 Calorie Assault Bike
Min 2: 10 Kettlebell Swings 70/53
Min 3: 12/10 Calorie Assault Bike
Min 4: 15 GHD’s
Min 5: 1:00 Rest

Strength:

EMOM 5:00
Minute 1 – 10 kip swings
Minute 2 – 10 knee raises
Minute 3 – 10 leg raises (parallel)
Minute 4 – 10 leg raises (between parallel and bar)
Minute 5 – 10 toes to bar
*advanced – complete all with straight legs (minus knee raise)