Monday 21/12/15
5 Rounds For Strength – 1st Minute: 2 Dead Lifts (Single Lifts) – 2nd Minute: 15 Push Ups – 3rd Minute: 150m/120m Row Then
5 Rounds For Strength – 1st Minute: 2 Dead Lifts (Single Lifts) – 2nd Minute: 15 Push Ups – 3rd Minute: 150m/120m Row Then
25 Minutes To Find 1 Rep Max Split Jerk Shoulder Mobility Between Sets Then 5 Rounds – 13 Wall Balls @ 30/20lbs
3 x 3 Power Clean Handstand Walk Practice Between Sets Then 15 Rounds (20 Minute Time Cap) – 1 Power Clean @
3-3-3-3-3 Back Squat 5 x 30sec Weighted Planks Between Sets Then 12 Minute AMRAP 3,6,9,12,15….etc – Back Squats @ 185/125lbs – Toes
5-5-3-3-1-1 Push Press Accrue 40 Strict Chin Ups Between Sets Then 5 x 500m Row **On a running clock, start rows
20 Minute Partner AMRAP – Hill Sprints **Alternate Work/Rest Then Stand Up Paddle Boarding! #sophweek
20 Minutes To Find 1 Rep Max Squat Snatch Mobilise Between Sets Then “Tommy Mac” 2 Rounds (30 Minute Time Cap)
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.