CrossFit New Plymouth – CrossFit

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Warm-up (No Measure)

“WARM UP

5 min warm up pace amrap

6 medball cleans

6 press ups

15 sec hollow hold

6 glute bridges/lying hip raises

Metcon (Weight)

STRENGTH

TIME ALLOCATION: 20 mins to warm up and get ready w/ 15 mins needed to complete

in 12 mins (e2momx6 rounds)

build to heavy 3 rep front squat going every 2nd min

Metcon (No Measure)

CAPACITY/ENGINE WORK

TIME ALLOCATION: 20 mins W/ 15 mins needed for work

every 3 mins for 15 mins (5 ROUNDS TOTAL)

200m run

8 OHS@50/35 (scale this weight as needed to go unbroken and quick)

8 kb swings@32/24