CrossFit New Plymouth – CrossFit

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Warm-up (No Measure)

WARM UP

1 ROUND:

10 cal on row/ski/bike

10 cossack squats

10 kettlebell swings

20 hollow rocks

Metcon (Time)

STRENGTH WORK, LEG STRENGTH ENDURANCE AND CAPACITY

TIME ALLOCATION: ALLOW 40-45 MINS FOR SET UP AND WARM UP W/ A 32 MIN CAP ON THE WORKOUT

FOR TIME:

3 rounds:

500m row/erg/run

10 front squats@80/55 (scale to go unbroken)

rest 3 mins following 3rd round

3 rounds:

20 wall balls (*unbroken over all 3 rounds)

10 bar muscle ups (*scale to c2b or pull ups if needed)

rest 3 mins following 3rd round

3 rounds:

17 thrusters@50/35 (*unbroken on each round-each break: 10 lateral bar burpees)

400m run

*tough endurance peice , aim to go unbroken on thr first peice of each round

*scale weight to gi unbroken