CrossFit New Plymouth – LIVE FIT MUMS CLASS
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
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