CrossFit New Plymouth – CrossFit

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Warm-up (No Measure)

“WARM UP/ACCESSORY

2 rounds:

300m run

10 russian twists 10/5kg plate

10 squats with 10/5kg plate

Metcon (Weight)

LIFTING WORK

TIME ALLOCATION: 20 MINS

10-12 mins

5×2 drop and re set pause squat cleans+1 push jerk

*3 sec pause at knee on each on

*between each set: 30-60 sec low ring plank hold

Metcon (Time)

CAPACITY

TIME ALLOCATION: 20-25 mins

TIME CAP: 15 min cap

for time

5 rounds:

6 kb goblet squats@24/16

3 strict hspu (kipping if needed, or press ups )

1 burpee bar muscle up or burpee pull up

into

400m run

into

5 rounds:

6 kb swings@24/16

3 strict hspu (kipping if needed or press ups )

1 burpee ring muscle up or burpee ring pull up

into

400m run