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Hump day

CrossFit New Plymouth - CrossFitView Public WhiteboardWarm-up (No Measure)"WARM UP 2 rounds: 1 turkish get up on each arm + 5 kb windmills on each arm + 20 sec side plank on each sideMetcon (No [...]

Tuesday

CrossFit New Plymouth - CrossFitView Public WhiteboardWarm-up (No Measure)"WARM UP 2 rounds: 10 scap press ups 10 press up position shoulder taps 10 hollow rocksMetcon (No Measure)A) STRENGTH/ACCESSORY/STRUCTURAL WORK TIME ALLOCATION: 25-30 mins, can actually [...]

MONDAY

CrossFit New Plymouth - CrossFitView Public WhiteboardWarm-up (No Measure)"WARM UP 2 rounds: 6 seated bottom up KB press 8 dbl kb staggered leg RDLs (swap legs at 4)Metcon (Weight)A) LIFTING AND BATTERY WORK TIME ALLOCATION: [...]

Pair Up

CrossFit New Plymouth - CrossFitView Public WhiteboardMetcon (No Measure)"WARM UP 10m forwards bear crawl 10m backwards bear crawl 3 wall walks 10 plank scap elevation and depressions 10 dumbell death march B) LONGER CAPACITY PARTNER [...]

Friday

CrossFit New Plymouth - CrossFitView Public WhiteboardWarm-up (No Measure)"WARM UP 250m row 10 burpee to lunge on each leg 200m runMetcon (No Measure)A) UNILATERAL LEG+STRENGTH WORK TIME ALLOCATION: 12-15 mins 3 SETS: 8 dbl kb [...]

Thursday

CrossFit New Plymouth - CrossFitView Public WhiteboardWarm-up (No Measure)"WARM UP 3 rounds: 20 sec side plank on each side 7 banded good mornings 7 press up position shoulder tapsMetcon (No Measure)A) SKILL CAPACITY TIME ALLOCATION: [...]

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