CrossFit New Plymouth – CrossFit

View Public Whiteboard

Warm-up (No Measure)

“WARM UP

6 min emom:

min 1: 100m run

min 2: 6 light dbl dumbell burpee to russian swing (like a devil press, but only swing to chest height)

min 3: 15 light wall balls

Metcon (Weight)

UNILATERAL/STRENGTH WORK

TIME ALLOCATION: 20 mins

3-4 rounds

8 1 arm db push press on each arm

8 1 arm db rows on each side

8 1 arm db lying chest press

8 dbl kb front or OH walking lunges

rest as needed but not longer than 40 secs between movements

Metcon (Time)

CAPACITY

TIME ALLOCATION: 25 mins to get set up and ready

TIME CAP: 18 mins

for time

10-20-30-40-50:

1 arm db snatch@22.5/15

15 burpee box jump overs after each round