CrossFit New Plymouth – CrossFit

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Warm-up

Dynamic Warm Up /Stretch

Work in pairs/threes

Start on different stations

2 rounds

300m run

4 lengths DBL OH KB walk

10 Half hindus

2 lengths bear craws

50 single skips

12 KB swings

Metcon (No Measure)

Empty Bar Tabata

20sec – OH Bar Hold

10sec – 5/6 SH 2 OH

Back Squat (6-6-4-4-2-2-4-4-6-6)

Warm Up to working weight

Attempt to increase weight each set

Record final set of 6

Metcon (AMRAP – Rounds and Reps)

13min AMRAP

7 Power Snatches

100m run

10 Burpee Box Jump Overs

100m run

7 OH squats

100m run

10 Box Jump Overs

100m run
Rx+ – 50/30

Rx – 45/25

Scale – 40/20

Beg – 30/15