Monday

CrossFit

3 rounds each for time of:
Row 250m
10 Kettlebell Swings 24/16
10 Burpees
10 Kettlebell Swings 24/16
10 Burpees
10 Kettlebell Swings 24/16
Row 250m

*Rest 3 minutes between rounds*


Defiance Fit

5 rounds for time of:
15 Kettlebell Deadlifts
15 Wall Ball Shots
15 Hanging Knee Raises

Ashleigh Townsend

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

Crossfit Defiance owner. Coach and athlete.