CrossFit New Plymouth – CrossFit

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Warm-up (No Measure)

“WARM UP

2 rounds:

7 1 arm db rows on each arm

4 kb windmill press on each arm

Metcon (Weight)

STRENGTH WORK

TIME ALLOCATION: 15 mins

Building in weight e2mom:

5 rep push press

4 rep push press

3 rep push press

2 rep push press

1 rep push press

*rest as needed between sets to get to the heaviest load possible in the last 2 mins

Metcon (No Measure)

GYMNASTICS WORK

TIME ALLOCATION: 12 mins

10 mins

TTB work

RX:

E2MOMx5 20 TTB (unbroken if possible)

or

E2MOMx5 max effort TTB

SCALED:

Spend this time working through:

the kip to knee raise

tight arch and hollow

kip swing to knee raise

the final kick to the bar

maintaining rhythm

Metcon (AMRAP – Reps)

CAPACITY

TIME ALLOCATION: 15 MINS (to get ready. You may need less than this but it will be safe)

10 min amrap:

3 rounds:

100 double unders or singles

15 press ups

10 kb swings@24/16

in remainder of the 10 mins

max effort wall balls

Score is total wall balls