CrossFit New Plymouth – LIVE FIT MUMS CLASS

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Warm-up

Basics

THEN

4 rounds of:

8 Russian Swings

6 Front Rack Squats

4 Push Press

2 Windmills

(x1 on both arms is x1 round)

skills and drills

Snatch!

Work on snatch skills as a group with broomstick

then

EMOM

1x hang snatch

1x power snatch

1x full snatch (or low power catch and ride to overhead squat)

stay light with this

10kg bar and dummy plates

or if new broomstick and 7.5kg bar

Metcon

2 rounds

3min

400m row/run 800m bike AND AMRAP

5 deadlifts + 5 shto

30s rest

2min

max hang power snatch

30s rest

1min

burpee pull ups

1min rest

Finisher

Handstand Practice