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Monday

CrossFit New Plymouth - CrossFitView Public WhiteboardWarm-up (No Measure)"WARM UP 6 mins at warm up pace min 1: cal assault bike min 2: cal row min 3: cal ski erg or light russian kb swings [...]

Awesome 4some!

CrossFit New Plymouth - CrossFitView Public WhiteboardWODTEAMS OF 4 40 min amrap 400m barbell carry 80kg 60 partner deadlifts 60 partner burpees over bar 50 sync pull-ups (2 at a time) 50 sync t2b/situps ( [...]

Friday

CrossFit New Plymouth - CrossFitView Public WhiteboardWarm-up (No Measure)"WARM UP 2 rounds: 10 barbell good mornings 20 sec side plank on each side 5 kb windmills on each sideMetcon (Weight)Sumo Deadlift TIME ALLOCATION: 15 mins [...]

Hump day

CrossFit New Plymouth - CrossFitView Public WhiteboardWarm-up (No Measure)"WARM UP 2 rounds at warm up pace: 8/6 cal row 10 hollow rocks 10 medball cleansMetcon (No Measure)SKILL WORK/CHARACTERISTIC BUILDING TIME ALLOCATION: 15 mins SCALED/INTERMEDIATE: 4-5 [...]

Tuesday

CrossFit New Plymouth - CrossFitView Public WhiteboardWarm-up (No Measure)"WARM UP 2 rounds at warm up pace 200m light run 10 dbl kb russian kb swings 10 single kb box step upsHang Clean (3x2 @ 70%, [...]

Monday

CrossFit New Plymouth - CrossFitView Public WhiteboardWarm-up (No Measure)"WARM UP 2 rounds: 8 landmine rotations 4 inch worms 8 banded good morningsMetcon (Weight)POSTERIOR CHAIN LOADING+UNILATERAL STRENGTH WORK TIME ALLOCATION: 20 mins here 3x10 single arm [...]

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