Thursday 21/03/19
3 Minutes – 30/27 Cal Row – Max Cals Air Bike Rest 3 Minutes 3 Minutes – 30/27 Cals Ski Erg – Max
3 Minutes – 30/27 Cal Row – Max Cals Air Bike Rest 3 Minutes 3 Minutes – 30/27 Cals Ski Erg – Max
Warm Up: 8 Rounds – 15sec Hollow Hold – 15sec Rest Then 3 x 10 Strict Press 5 x 10 DB Bicep
30 Power Cleans On Cadence 1 Rep Every 20sec For 10 Minutes Then 5 Rounds – 5 Power Cleans @ 185/125lbs – 10
5-5-5 Back Squat 5 x 30sec Weighted Planks Between Sets Then 20 Minute Partner AMRAP – 120 Air Squats (Alt. 30’s) –
“Open Workout 19.4” For Time (12 Minute Time Cap) 3 Rounds – 10 Power Snatches @ 95/65lbs – 12 Bar Facing Burpees
10 Rep Max Bench Press 5 x 15-20 Hollow Rocks Between Sets Then 5 Rounds – 15 Wall Balls – 60m Dog
20 Minutes To Find 5 Rep Max Dead Lift Shoulder/Overhead Mobility Between Sets Then 20 Minutes To Find 3 Rep Max Power
3-3-3-3-3 Front Squat 5 x 12 Strict Ring Dips Between Sets Then 5 Rounds – 12 DB Front Squats @ 2 x
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.