Thursday

CrossFit

Every 1 min for 18 mins, alternating between:
50 Double Unders
10 Push-ups
Rest


Endurance 

100 Calories Assault Bike
EMOM complete 6 box jumps 24/20

REST 3 minutes 

1000m Row
EMOM complete 12 jumping split lunges

REST 3 minutes 

EMOM for 10 minutes
Row 15 Calories + 10 Air squats. 


Weightlifting 

Build to a Snatch 1 RM

Build to a Clean and Jerk 1 RM

 

 

Ashleigh Townsend

Crossfit Defiance , Unit 8, Branxholme Industrial Estate , Brighouse , United Kingdom

Crossfit Defiance owner. Coach and athlete.