Wednesday 12th September 2018 CrossFit Smash

8 min EMOM

  • 10 kettlebell swings 24/16 + 5 toes to bar

rest 5 mins

8 min EMOM 

  • 10/8 calories rower + 5 burpees over the rower

W#2

Tabata abs

alternate between hollow hold and arch hold 

:20 secs on \ :10 secs off

 

Greg Fraser