WOAH Monday 30/03/2020
Good morning Crossfit Scotland and what a beautiful morning it is! We hope everyone is well and, if off work, making the most of this enforced holiday.
If you are still working we hope you are staying safe and we would also like to say a big “thank you” for keeping the country going and safe.
Today‘s WOAH has only two disciplines
Your aim when completing it is to maintain the intensity of the workout. Attempt to get all the workout completed unbroken on all the reps, pushing hard all the way.
You can do this either alone or as a team of two :
10 rounds of :
200 m row / 500 m cycle (run 200m)
20 alternating DB / KB Clean & Push Press
Start each round at the same time.
When “Team” :
A rows/cycles/runs, B lifts
then swap until ten rows/cycles/runs each, ten rounds of lifting each.
Put a bit of competition into it, in each round, slowest finished does a burpee!
No dumbbells or weights, no problem. For that section, complete 12 sit-up, 9 push-ups and 3 squats.