Saturday 11/07/15
Warm Up Dead Lift And Mobilise Then “McGhee” 30 Minute AMRAP – 5 Dead Lifts @ 275/185lbs – 13 Push Ups –
Warm Up Dead Lift And Mobilise Then “McGhee” 30 Minute AMRAP – 5 Dead Lifts @ 275/185lbs – 13 Push Ups –
5 x 10 Bent Over Barbell Row Handstand Walk Practice Between Sets Then “Jade’s Joy” 3 Rounds – 90sec: Row (Target
5-5-3-3-1-1 Hang Power Clean 5 x 300m Ski Erg Between Sets Then 10-8-6-4-2 – Power Cleans @ 205/135lbs – Bar Facing Burpees
5 x 5 Back Squat 5 x 10 Weighted Abmat Sit Ups Between Sets Then 20 Minute AMRAP, In Teams Of 3
20 Minutes Every Odd Minute: 5 Strict Handstand Push Ups Every Even Minute: 5 Strict Chin Ups Then 5 Rounds (15 Minute Time
3 x 3 Squat Snatch Mobilise Between Sets Then 8 Rounds – 8 Toes To Bar – 25 Air Squats – 200m
5-5-3-3-1-1 Push Press Shoulder Mobility Between Sets Then 3 x 4 Minute AMRAPs – 12 KB Swings @ 24/16kg – 8 Shoulder
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.