CROSSFIT
BEGINNER GYMNMASTICS
False Grip Strict Ring Rows
3 x Max with perfect form
Tape your wrists!
INTERMEDIATE GYMMNASTICS
False Grip Ring Pull Ups
3 x Max Effort with perfect form
Kipping is ok
WOD
5 rounds for time of:
50kg (35kg) Push Press, 12 reps
Run, 200m
50kg (35kg) Power Snatch, 8 reps
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KETTLEBELL CROSSFIT
STRENGTH/SKILL
Turkish Get Up
3 x 3/3 x Heaviest possible with perfect form
WOD
3 rounds for time of:
2 x 24kg (16kg) Unbroken Front Squats, 10 reps
Run 400m
Every time you drop the KB’s in the front squats, perform 10 burpees before continuing
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Christ – that was hard! Huge thanks to Stace for helping me push to the end. I was ready to give up half way through *blush*
Got to hit this one with the lovely Ladeeez in the 7:30am class.
Tough WOD. Think my 200′s were at my 400 pace and my shoulders were about to quit about round 3 but I had Michele and Charina to chase and Hollie biting at my heels (I could hear her coming
)
Finished in 15:10 (Rx’d)
Jase