CrossFit New Plymouth – CrossFit

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Warm-up (No Measure)

“WARM UP

1 round

1 min couch stretch each side

1 min front rack banded stretch on each side

10 light double kb front rack lunges

10 light 1 arm kb snatches on each side

Metcon (Weight)

UNILATERAL LUNGE/LEG WORK

TIME ALLOCATION: 15-18 mins

4 rounds:

12 suticase kb bulgarian squats on each leg

between sets:

6 dbl kb staggered stance RDL on each leg

+

6 heavy 1 arm db push press on each arm

Metcon (Time)

CAPACITY

TIME ALLOCATION: 20-22 mins

TIME CAP: 15 min cap

30 1 arm db hang snatches@22.5/15 (swap as needed)

30 double dumbell box step overs

6 wall wallks

20 1 arm db hang snatches

20 double dumbell box step overs

4 wall walks

10 1 arm db hang snatches

10 double dumbell box step overs

2 wall walks