CrossFit New Plymouth – CrossFit

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Warm-up (No Measure)

“WARM UP

2 rounds:

1 arm kb staggered leg RDL on each side

30 hollow rocks

10 scap press up position rotations

Metcon (Time)

SKILL WORK

12 mins

E2MOM:

5 Kip swings swings

into

max effort muscle ups

or

12 mins:

E2MOM:

5-12 perfect butterfly pull ups

Or

5-12 kipping

Or

5-12 strict pullups

* work on technique here ! Pick an option where you feel you need to work on

Metcon (Time)

AEROBIC THRESHOLD WORK

TIME ALLOCATION: 25 mins to get set up

TIME CAP: 20 mins

30/25 cal row

400m run

rest 1 mins

25/20 cal row

400m run

rest 90 secs

20/15 cal row

200m run

rest 2 mins

15/10 cal row

200m run