Hybrid Cardio
Warm up
2 Rounds:
– 250 m row
– 0.4k bike
– 5 Muscle Snatch
– 5 EB Back Squat
Conditioning
for time:
9k Air Bike or 5K Row
Starting @ 0:00 and every 3:00 complete:
8 Empty bar Hang Power Snatch
10 Sit up
12 Air Squat
Time cap 40 mins
The First #1 Crossfitter Box in Semarang
2 Rounds:
– 250 m row
– 0.4k bike
– 5 Muscle Snatch
– 5 EB Back Squat
for time:
9k Air Bike or 5K Row
Starting @ 0:00 and every 3:00 complete:
8 Empty bar Hang Power Snatch
10 Sit up
12 Air Squat
Time cap 40 mins