CrossFit New Plymouth – CrossFit

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Warm-up (No Measure)

“WARM UP

3 rounds:

10 press up position shoulder taps

10 light 1 arm db oh walk lunges

10 dbl kb death march

Metcon (Time)

GYMNASTICS (mixed modal gymnastics breathing)

TIME ALLOCATION: 15 mins

RX

for time

1-2-3-4-5-6-5-4-3-2-1

muscle ups or pullups

*after each set:

10m handstand walk

or

30 second handstand hold

or 10 shoulder taps

*the rig/ring work is to be unbroken, push to hold on and scale movements as needed to get this done. be smooth and stay on the rig/rings for as long as you can

Metcon (Time)

CAPACITY (heavy barbell mixed modal, aimed at improving heavy loading capacity)

TIME ALLOCATION: 18-24 mins

TIME CAP: 15 mins

for time:

30 bar muscle ups or burpee c2b pull ups (*any break: 400m run)

30 thrusters@60/40 (RX: 70/50) (*scale as needed, or bring the reps down)

30 C2B pull ups

30 db devil press@22.5/15

*scale these movements and reps as needed, but this should be a high skill high threshold workout.