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Tuesday

CrossFit New Plymouth - CrossFitView Public WhiteboardWarm-up (No Measure)"WARM UP 2 rounds 10 cossack squats 5 inch worms 10 cal bikePush Jerk (EMOM)A RACK 4 min emom: 3 push jerks@75% straight into 4 min emom: [...]

Monday

CrossFit New Plymouth - CrossFitView Public WhiteboardWarm-up (No Measure)"WARM UP 2 rounds assault bike or row 1 min work at warm up pace 30 sec medball cleans 30 sec wall sit holdBack Squat (5-5-5-5-5)BACK SQUAT [...]

Saturday

CrossFit New Plymouth - CrossFitView Public WhiteboardMetcon (No Measure)"WARM UP at warm up pace 10 medball cleans 10 medball wood chops on each side 10 medball cleans 10 banded good morningsMetcon (AMRAP - Rounds and [...]

Friday

CrossFit New Plymouth - CrossFitView Public WhiteboardWarm-up (No Measure)"WARM UP 200m light run 10 ring rows 10 press ups 10 lunges 200m light runMetcon (Time)LONG AEROBIC/ENDURANCE CAPACITY TIME ALLOCATION: 45 mins TIME CAP: 37 min [...]

Hump Day

CrossFit New Plymouth - CrossFitView Public WhiteboardWarm-up (No Measure)"WARM UP 6 min emom: min 1: 3 wall walks min 2: 8 kb sumo deadlift high pullsMetcon (No Measure)GYMNASTICS CAPACITY/DEVELOPMENT SKILL WORK TIME ALLOCATION: 15-18 mins [...]

Live Fit Mum’s

CrossFit New Plymouth - LIVE FIT MUMS CLASSView Public WhiteboardMetconPartner AMRAPS 10min x3 #1 Partner wall balls Box Jumps 10-20-30-40-50etc #2 200m Row 20 double deadlifts #3 15 sit ups 12 DB Snatch 9 Burpees

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