Thursday 12/09/19
Workout Movement Prep And Mobility Then For Time (30 Minute Time Cap) – 50 Front Squats @ 95/65lbs – 50 Toes To Bar
Workout Movement Prep And Mobility Then For Time (30 Minute Time Cap) – 50 Front Squats @ 95/65lbs – 50 Toes To Bar
5-5-3-3-1-1 Hang Squat Snatch Overhead Mobility Between Sets Then 5 Rounds – 15 Hang Power Snatches @ 75/55lbs – 200m Run
3 x 3 Dead Lift 5 x 30sec Weighted Planks Between Sets Then “Death By Row-Burpee” For Time – 2km Row
5-5-5-5-5 Push Press Kip Swing Practice And Shoulder Mobility Between Sets Then 10 Minute AMRAP 1,2,3,4,5,6….etc – Handstand Push Ups – Box
5 Rounds – 30m Synchro Single DB Overhead Walking Lunge @ 22.5/15kg (15m Per Arm) – 30/24 Cals Air Bike – 30 Synchro Abmat Sit
10 Rep Max Back Squat Accrue 30 Strict Pull Ups Between Sets Then 3 Rounds – 1st Minute: Dead Ball Cleans –
Rest Day Or (Optional Workout) 10 Rounds – 10 DB Push Presses @ 2 x 20/12.5kg – 100 Single Unders – 10 Cal
“Whitten” 5 Rounds – 22 KB Swings @ 32/24kg – 22 Box Jumps @ 24”/20” – 400m Run – 22 Burpees – 22 Wall
5-5-5 Sumo Dead Lift Hamstring Mobility And Handstand Prep Between Sets Then 4 Rounds (20 Minute Time Cap) – 30 Hang DB
5 Rep Max Bench Press 8-8-8-8-8 Bent Over Barbell Rows Between Sets Then 5 Rounds – 60m Dog Sled @ 90/55lbs –
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.