WARM UP
5-mins General Activity such as Run 800m or Row 1000m
Coach Led Mobility Drills 5-mins
CELL WOD
PRE-HAB
Band Pull-Aparts 3 x 20
BEGINNER GYMNASTICS
Push Ups
3 x ME with perfect form
INTERMEDIATE GYMNASTICS
Glute Ham Raise
3 x 10
(add weight if BW is too easy)
WOD
5 rounds for time of:
32kg American Kettlebell Swing, 20 reps
50kg Push Press, 10 reps
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KETTLEBELL CROSSFIT
STRENGTH
Double Kettlebell Swing
3 x 5 x Heavy!
WOD
“Helen”
3 rounds for time of:
Run 400m
24kg Kettlebell Swing, 21 reps
Pull Up, 12 reps
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Ready for MORE Fun and Frivolity??…..Halloween WOD this Sunday! Email Stace to get in on it!
lovin the man boobs matty g;-)
Is there any chance I could be booked in for tomorrow morning for the 7:30am class? I keep missing Helen and I really want to smash her!
Oops it’s a KB class WOD. My mistake
You could still do it Corbz
I’m not too sure if Storm/Adrian would want me to just before weightlifting at 6:30 though