CrossFit New Plymouth – CrossFit

View Public Whiteboard

Warm-up

Coaches Choice

5min Stretches

Coaches Choice

Metcon (Calories)

8min Pairs AMRAP

Max Cal on Bike/Row
Partner not on bike/row must complete

– 10 Front Squats

– 15 Frog Squats

before swapping back onto bike/row

Rx – 50/30

Scale – 45/25

Beg – 40/20

Metcon (Distance)

6min Pairs AMRAP

Max Bear Crawls Lengths
Bear crawls must be completed with plate on back – it falls off partner will put back on

No minimum workload required

Each length = 10m

Rx – 15/10

scale – 10/5

Beg – 5/2.5

Metcon (AMRAP – Rounds and Reps)

17min Pairs AMRAP

200 DU/300 singles

30 KB swings

30 Pull Ups

30 Jerry Cans

30 HSPU
Share all workload except for skipping. When you fail skipping you must swap

Rx+ – DU – 32/20 – PU

Rx – DU – 24/16 – PU

Scale – singles – 16/12 – Banded PU

Beg – singles – 12/8 – Banded PU