CrossFit New Plymouth – CrossFit

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Warm-up (No Measure)

“WARM UP

at warm up pace

4 min amrap:

10 press ups

10 wall balls

10 cossack squats

Metcon (No Measure)

STRENGTH CONDITIONING WORK

TIME ALLOCATION: 20-25 mins w/17 mins of continuous moving here

3 rounds:

100m 1 arm KB OH carry+1 arm kb front rack carry (swap arms at 50m)

10 1 arm heavy kb deadlift on each side

100m Farmers plate carry 20/10

10 each side 1 arm kb or seated db z press

Metcon (Time)

CAPACITY

TIME ALLOCATION: 20-25 mins

TIME CAP: 15 mins

for time:

10-15-20-15-10:

front squats@80/55

hspu

box jump overs

*scale hspu as needed here and drop load on the front squats if needed. The front squats should be performed as close to unbroken as possible on each set, 2 sets at most. Push hard to hold on as the reps come back down