Emma Tall
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Training @crossfit162west

Session 1 Warming up: Air hockey, ski and row Workout 3 min on/ 3 min off x 4 Alternate between 1 and 2 1. 7,5 meter over head walking lunge right arm (1xDB) 26/16kg 6 burpees over DB 12 T2B 7,5 meter over head walking lunge left arm(1xDB) 26/16kg 6 burpees over DB 12 C2B 2. Row Rest 8 min and repeat Session 2 Push press 5x4 with 3s pause in top 4 rds 3 weighted dips 5 weighted pullups with a 4s down 8-12 reverse hyper extension 5 rds 30s on/ 30s off Push ups Heavy sled push Ring rows Heavy sled push