CrossFit New Plymouth – CrossFit

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Warm-up (No Measure)

“WARM UP

double tabata alternating between:

hollow rocks

plank hold

Metcon (No Measure)

GYMNASTICS

TIME ALLOCATION: 15 mins

accumulate 40 strict L sit pull ups (this will be tough, RX members can have a go at this)

or

accumulate 50 strict pull ups (banded if needed)

*each break complete: 6 heavy 1 arm db push press on each side

or

12 mins of pull up kipping tech work with members who want some pull up coaching

Metcon (AMRAP – Rounds and Reps)

CAPACITY

TIME ALLOCATION: 25-27 mins to get set up and ready

20 min amrap; Cindy-Mary (modified) mash up

for 20 mins alternate through as many rounds as possible of

cindy:

5 pull ups or jumping pull ups

10 press ups

15 air squats

and

Mary:

5 hspu

10 pistols or pistol progressions

15 box jump overs