Tuesday 14/07/15
5 x 500m Row @ 0,5,10,15 and 20mins Then 12 x Agility Runs **1 Effort Each 1m 45sec To Finish
5 x 500m Row @ 0,5,10,15 and 20mins Then 12 x Agility Runs **1 Effort Each 1m 45sec To Finish
5-5-5-5-5 Back Squat 5 x 300m Ski Erg Between Sets Then 20 Minute AMRAP – 10 Goblet Squats @ 24/16kg KB –
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
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.