Sunday 01.02.2026
- Kat
- 1 day ago
- 2 min read
CrossFit:
A. 4 Rounds: alt OT2M
8-12 S Leg Hip Thrusts (e side)
8-12 Renegade Rows
B. OTM x 18 mins (4 rounds) for quality
M1: 15/12 Cal Row
M2: 6-8 Elbow Plank DB Pull throughs
M3: Max KB Goblet Squats
M4: 15/12 Cal Echo Bike
M5: Max Half Turkish KB Sit Ups (e side)
M6: Rest
KB: (20/12kg)
*If you don't finish the set reps, rest for the next minute. Pace yourself to get the machine work done.
Flow:
A. See CrossFit
B. OTM x 18 mins (4 rounds) for quality
M1: 14/10 Cal Row
M2: 6-8 Elbow Plank DB Pull throughs
M3: 30 sec Goblet Squat Hold
M4: 12/9 Cal Echo Bike
M5: 6-8 Half Turkish KB Sit Ups (e side)
M6: 15 sec Side Star Plank Hold
*use a KB that is challenging but you can complete with great form
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