CrossFit New Plymouth – CrossFit

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Warm-up (No Measure)

“WARM UP/CORE WORK

3 rounds:

30 sec hollow hold

7 jack knifes

14 plate russian twists

30 sec hollow hold or max effort strict TTB

rest 30 secs and repeat

Metcon (No Measure)

CROSSFIT SPECIFIC BARBELL CYCLING AND BREATHING

TIME ALLOCATION: 20 mins w/14 mins needed for the barbell piece

7 rounds e2mom:

5 deadlifts

+

4 hang power cleans

+

3 sh to oh

*increase load over the 7 rounds to heaviest

Metcon (Time)

INTERVAL WORK:

TIME ALLOCATION: 20 mins

TIME CAP: 16 min cap to get the work completed

5 rounds:

10/8 cal assault bike or row

12 wall balls

10/8 cal assault bike or row

rest 1 min after each round