WARM UP
5-mins General Activity such as Run 800m or Row 1000m
Coach Led Mobility Drills 5-mins
CELL WOD
BEGINNER GYMNASTICS
1) Hollow Rock
10 secs on: 10 secs off x 8 intervals
2) L-Sit
Accumulate 1:30 min in the L-Sit or Tuck Sit position on Paralettes. Or the Tuck Sit position on the floor
INTERMEDIATE GYMNASTICS
1) Hollow Rock
10 secs on: 10 secs off x 8 intervals
2) L-Sit
Accumulate 1:30 min in the L-Sit or Tuck Sit position on Paralettes. Or the Tuck Sit position on the floor
WOD
5 rounds for time of:
50kg Hang Power Clean, 7 reps
Burpee, 7 reps
Push Up, 7 reps
Post rounds to comments
KETTLEBELL CROSSFIT
SKILL/STRENGTH
2-Hands Anyhow
WOD
5 rounds for time of:
16kg Double Kettlebell Thruster, 8 reps
Screw Ups, 10 reps
Run 200m
Post time to comments
WOD – As RXD
5 rounds for time of:
50kg Hang Power Clean, 7 reps
Burpee, 7 reps
Push Up, 7 reps
5:27