CrossFit New Plymouth – CrossFit

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Metcon

The Ladies (20 minute Time Cap)

400m Run

Double Grace

400m Run

Double Isabel

61/43kg

50/35

40/25

20/15 for beginners

‼️5 Minutes Rest‼️

WOD 2 – Chipper (25 min AMRAP)

30 – 20 – 10

DB/KB Swings

Sit ups

30 – 20 – 10

Wall Balls

DB/ KB snatch

30 – 20 – 10

Cal row/ski/bike

C2B/Pull Ups

30 – 20 – 10

Goblet Squats

DB/KB OH lunge

30 – 20 – 10

Box Jumps

Burpees

‼️Share workload

‼️Talk to coach for scaled options ( beginners)

‼️Use either a dumbell OR kettlebell not both (equipment limited )

‼️ Start on diff stations