Wednesday 19th July - CrossFit Smash

Dizzy Rascal

6 rounds for time:

  • 12 kettlebell snatch 24/16 6L/6R
  • 8 burpee box jumps 24/20
  • 4 forward rolls 

W#2

Abs circuit, 2 rounds

20 seconds on, 5 seconds off (transition time) 

  • Reverse plank lifts 
  • Side plank pulses L&R 
  • Rainbow makers L&R 
  • V-up snaps 
Greg Fraser