CrossFit New Plymouth – CrossFit

View Public Whiteboard

Warm-up (No Measure)

“WARM UP

2 rounds:

10 1 arm russian kb swings (5 on each arm)

10 dbl kb z press

10 air squats

Metcon (Weight)

BACK SQUAT/STRENGTH WORK

TIME ALLOCATION: 20 mins

build to heavy 7 rep back squat over 4 sets

between sets:

7 1 arm db or kb rows on each arm

+

10 hollow rocks

Metcon (AMRAP – Rounds and Reps)

CAPACITY

TIME ALLOCATION: 25 mins to include warm up

5 min amrap:

10 thrusters@40/25

50 double unders

rest 1 mins

5 min amrap:

7 thrusters@45/30

40 double unders

rest 2 mins

5 min amrap:

5 thrusters@50/35

30 double unders

*ANY BREAK ON THE THRUSTERS EQUALS 3 BURPEES OVER THE BARBELL