Crossfit
8 minute ladder of:
10/8 x calorie row
2 x power snatch 40kg/30kg
2 x overhead squat 40kg/30kg
10.8 x calorie row
4 x power snatch 40kg/30kg
4 x overhead squat 40kg/30kg
*continue to add 2 reps to power snatch & overhead squat each round
-4:00 rest-
8 minute ladder of:
12 x wall balls
2 x burpee to target
12 x wall balls
4 x burpee to target
*continue to add 2 burpee to target each round
Sweat ladders
all workouts are 8 minutes with 4 minutes rest in between
all workouts are +3 reps (3/6/9/12/15…)
a) wall balls + pull-ups
b) ski calories + power snatch 40kg/30kg
c) burpee box overs + slam balls
d) row calories + burpee over rower