Thursday 21/08/14
Work On The Skills: – L-Sits – Pistols – Muscle Ups – Handstand Walk Then 2 Rounds – 1 Minute: Calories Air Bike
Work On The Skills: – L-Sits – Pistols – Muscle Ups – Handstand Walk Then 2 Rounds – 1 Minute: Calories Air Bike
Every 90 Seconds For 10 Rounds – 1 Full Clean – 1 Front Squat Then 3 Rounds x 4 Minutes 3,6,9,12,15…etc – Toes
5 x 20 Russian KB Swings 5 x 20 Kipping Ring Dips Between Sets Then 5 Rounds – 5 Dead Lifts @
6 x 8 Strict Press 6 x 30 Second Planks Between Sets Then 2 Rounds x 5 Minutes – 15 Push Jerk
Running Skills And Drills Then “Griff” 2 Rounds – 800m Run Forwards – 400m Run Backwards OR 10 Rounds –
12-9-6-3 Back Squat Handstand Walk Practice Between Sets Then Every Minute On The Minute For As Long As Possible: – 8 Thrusters
15 Minutes To Find 3 Rep Max Dead Lift Then Every Minute On The Minute For 10 Minutes – 1 Dead Lift, Straight
5 x 20 Wall Balls @ 30/20lbs Accrue 3 Minutes Of Chin Up Bar Holds Between Sets, Bar At Eye Level Then
Every Minute On The Minute For 10 Minutes 1 x Complex – Snatch Grip Dead Lift – Hang Power Snatch – Hang Full Snatch –
We believe that CrossFit is for everyone and that fitness doesn’t discriminate.
Whatever age, shape, gender or fitness level you are we’ll provide a safe environment for you to become your best self.