CrossFit New Plymouth – CrossFit

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Warm-up (No Measure)

“WARM UP

2 rounds:

10 banded good mornings

10 1 legged glute bridges on each leg

10 banded-seated lat pull downs

Metcon (No Measure)

A) RUNNING CLOCK PIECE

TIME ALLOCATION: 40 mins to get set up and warm for each piece

TIME CAP: 32 min cap on this whole piece today

rest 3 mins between each piece here:

FOR TOTAL TIME:

21-15-9:

barbell hang snatches@40/30

lateral bar burpees

3 min rest

100 double unders (or single skips)

30 c2b pull ups (or pull ups or jumping pull ups)

100 double unders (or single skips)

3 min rest

15-12-9:

barbell squat cleans@40/30

TTB or knee raises (or sit ups)

3 min rest

60/50 cal row

*emom: 6 lateral jumps/hops over the erg