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October 30, 2019 – CrossFit for Health – AriFit Bangkok

October 30, 2019 – CrossFit for Health

Intervals/Endurance

Intervals/Endurance

Learn to find and keep medium to high sustainable pace.

A.

2min Intervals x 12
3 Rounds

2 Mins Rowing/Bike

Rest 2 Mins

2 Mins Amrap
5 Pull Up
10 Push Up
15 Squats

Rest 2 Mins

2 Mins Amrap
20 DUs
10 KB Swings
5 Burpees / Plank til On the Minute

Rest 2 Mins

2 Mins Amrap
6/6 Landmine Twist
6/6 Lunges

Rest 2 MinsScoring: Not Scored

B.

Every 2 minute for 48 minutes (3 rounds):
Minutes 1 – 2
Row for 2 minutes
Minutes 3 – 4
Rest for 2 minutes
Minutes 5 – 6
5 Pull-Ups
10 Push-Ups
15 Air Squats
Minutes 7 – 8
Rest for 2 minutes
Minutes 9 – 10
20 Double-Unders
10 Kettlebell Swings
Forearm Front Plank for 30 seconds
Minutes 11 – 12
Rest for 2 minutes
Minutes 13 – 14
12 Lunges
12 Standing Straight Arm Landmine Rotations
Minutes 15 – 16
Rest for 2 minutes

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