CrossFit New Plymouth – CrossFit

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Warm-up (No Measure)

“WARM UP

4 min amrap at warm up pace

5 barbell only thrusters

5×1 arm KB oh squats on each arm or 1 arm kb russian swings onb each side

100m run

Metcon (Weight)

STRENGTH WORK

TIME ALLOCATION: 25-30 MINS

in 10 mins

over 4 sets build to heavy 10 step alternating OH or front rack lunges

THEN

in 10 mins

over 4 sets build to heavy 10 rep push press

Metcon (AMRAP – Reps)

CAPACITY

TIME ALLOCATION: 16 mins to get ready

12 min ascending ladder amrap

1-2-3-4-5-6-7-8 etc

hang power clean and jerks@60/40

bar muscle ups or burpee pull ups or burpee into a jumping pull up (burpee on the ground, step up onto a box and perform a jumping pull up.