8-8-6-6-4-4 Front Rack Step Lunge (Alt. Legs) Handstand Walk Practice Between Sets Then For Time 10,9,8,7,6,5,4,3,2,1 – Wall Balls @ 30/20lbs –
10 Rep Max Dead Lift 3 x 12 Strict Handstand Push Ups Between Sets Then “Isabel” For Time – 30 Snatches
5 x 7 Back Squat @ 75% Of 1RM 5 x 15 KB Swings Between Sets Then 3 Rounds (15 Minute Time
5 x 5 Push Press 3 Rep Max Weighted Chin Up Between Sets Then 7 Minute AMRAP – 3 Burpees – 15
5 x 50m Sprints **1 Sprint Every 90sec Then – 1000m Slow-Moderate Run – 600m Moderate-Fast Run – 300m Fast Run –
5 x 3 Pause Front Squats (2sec Pause At Bottom) 5 x 15 Ring Dips Between Sets Then 10 Minute AMRAP –
3-3-3-3-3 Power Clean 5 x 1 Minute Planks Between Sets Then “Cindy” 20 Minute AMRAP – 5 Chin Ups – 10
5 Rounds (Not Timed) – 8 Strict Handstand Push Ups – 10 Inverted Bar Rows – 12 Toes To Bar – 14 Wall Balls @
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.