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Tuesday

CrossFit New Plymouth - CrossFitView Public WhiteboardWarm-up (No Measure)"WARM UP 1 round: 50m 1 arm oh+1 arm front rack kb carry + 10 kb rdls + 200m runMetcon (No Measure)GYMNASTICS (breathing or development) TIME ALLOCATION: [...]

Monday

CrossFit New Plymouth - CrossFitView Public WhiteboardWarm-up (No Measure)"WARM UP 6 min emom: min 1: 6 wall balls+6 burpees min 2: 12 empty barbell OHSMetcon (Weight)STRENGTH WORK TIME ALLOCATION: 16-18 mins to include warm up [...]

Thursday

CrossFit New Plymouth - CrossFitView Public WhiteboardWarm-up (No Measure)"WARM UP 2 rounds: 10 hollow rock 5 kb windmill press on each armMetcon (No Measure)GYMNASTICS (gymnastics skill work) TIME ALLOCATION: 15-17 mins 4 rounds: max effort [...]

Hump Day

CrossFit New Plymouth - CrossFitView Public WhiteboardWarm-up (No Measure)"WARM UP 2 rounds: 6 kb swings 10 lateral box step overs (body weight, side ways over the box) 10 medball cleansMetcon (No Measure)STRENGTH WORK TIME ALLOCATION: [...]

Monday

CrossFit New Plymouth - CrossFitView Public WhiteboardWarm-up (No Measure)"WARM UP 2 rounds 10/8 cal assault bike 10/8 cal row *3 pieces here today, make sure you keep an eye on the clockMetcon (AMRAP - Rounds [...]

Saturday Fun

CrossFit New Plymouth - CrossFitView Public WhiteboardMetcon (Time) For time: 50 Air Squats 60 Box Jumps 50 Wall Balls 50 Pull-ups 30 Push-ups 20 Pistols (each leg) Only one Partner can work at a time. [...]

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