Programmes of the day

Warm up

Pole game

In teams:
Bear crawl relay.

MCT45

Conditioning:

In teams of 5
Accumulate 1k on the sled
(Stretch while waiting for your turn)

Then:

Double Tabata hollow hold/Superman

MCTBC

Class Divides into 2 Teams:
3 Rounds:

Team 1: Assault Bike (Team Score)
Team 2: 400 Meter Prowler Push

If Teams of 2-4 Each: 1 Bike + Prowler
If Teams of 5-7 Each: 2-3 Bikes + Prowlers
If Teams 8-10 Each: 4 Bikes + Prowlers

*Team 1 working until team 2 finishes 400m Prowler

MCTFF

Conditioning:

In pairs:

x3
800m Row
80m sled
1min Hollow hold

In pairs:

15mins
Pad work

https://www.youtube.com/results?search_query=polegame+crossfit+