CrossFit & Cardio.

Today's main focus points were: CrossFit & Cardio

Kcal consumed

2,483

Kcal burned

2,688

Active kcal

631

Date

28 July 2020

Muscle groups

Full Body

28.07.20 - CrossFit & Cardio

Today we did 4 circuits each one consisted of 5 rounds & then we finished up with some H.I.B & Biking.

Cardio
15 mins biking
15 mins H.I.B AMRAP: 15 reps on rower / 15 battle rope swings / 50 single-unders

CrossFit
5 rounds: 3 full clean & jerk @ 50kg / 8-8 step ups with follow through knee / 30 reps rowing machine
5 rounds: 20 overhead walking lunges (swapping arms at 10) / 15 push press / 10 cal bike
5 rounds: 50 single-unders / 10 db snatch / 75 single-unders / 15 goblet squats
5 rounds: 10 jumping squats / 10 jumping lunges / 10 jumping calf raises / 10 clapping push-ups / 10 jumping jacks

Mobility & Stretch
6 rounds: 5 stick rdl, 5 toes touch, 5 shoulder rotate, 5 back stretch, 12 sec quad stretch, 12 sec hamstring stretch, 12 sec groin stretch
30 mins foam rolling

Full day of eating

MACROS

Protein / 208g / 1g = 4kcal / 34%

Carbs / 217g / 1g = 4kcal / 35%

Fat / 87g / 1g = 9kcal / 31%

The Split

Total Calories: 2,483

Fibre: 28g

Sugar: 38g

Coronavirus Update:

There has been talks of gyms opening up in a few weeks now; however, with this virus still having spikes & the main reason for opening up seems to be for business recovery (which I completely understand, people have to feed themselves & the economy needs to recover), I will stay away from the gyms for a while until I feel like we can all train in a fully safe environment.