IT’S A GOOD FRIDAY FOR A GOOD WORKOUT!

Two of our young pups, Izzy and Lewis, have teamed up for the Allstar Alliance comp.

Don’t forget we are only running a 9.30am class, followed by a 10.30am Open Gym.

WORKOUT OF THE DAY

CONDITIONING

A. In teams of 3, 1 round for time:

1200m Row

60 Deadlifts 60/40kg

45 Shoulder to Overhead 50/30kg

30 Hang Squat Cleans 50/30kg

1200m Run together

 

B. Synchro

For time:

100 Synchro Air Squats

50 Synchro Sit-ups

25 Synchro Burpees

12 Synchro Half Hindus

 

C. Indian File

24 Dumbbell Snatches

16 Pull-ups

10 Jumping Squats

4 Wall Climbs

*work as a team, one behind the other.  you can’t move forward until the person in front of you has finished the movement.

 

Published by Wilsy

Crossfit Coach

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