CrossFit New Plymouth – CrossFit

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Warm-up (No Measure)

“WARM UP

2 rounds:

7 db death march

7 db kb thrusters (light)

7 running high knees+10 fast butt kicks

20m sprint start into full stride length finish

Metcon (AMRAP – Rounds and Reps)

RUNNING CLOCK SESSION

STRENGTH SKILL CONDITIONING

TIME ALLOCATION: 12-14 mins to include warm up time

8 min amrap:

3-6-9-12 etc

deadlifts@100/70 (scale load as needed here, should be something you can move well)

hspu (or press ups or press up to pike postion)

20 double unders after each round

*get barbell ready for thruster workout below and get boxes out ready to go

at 12 mins (4 mins rest from the above)

Metcon (Time)

CAPACITY

TIME ALLOCATION: 14 mins from the 20 mins, make sure everyone is ready to go from the break after the deadlift workout here, youll need to keep an eye on the time

TIME CAP: 14 mins

30 burpee box jump overs

30 thrusters@40/30

15 burpee box jump overs

15 thrusters@40/30