CrossFit Narre Warren, CrossFit Pakenham - CrossFit View Public Whiteboard: bit.ly/19E9E37 Warm-up (No Measure) General (individual) Run/Row/Skip for 5mins 20m Walking lunge 20m Bear Crawl 10 Samson Stretch 10 Pushups Specific (Coached) Wrist & Shoulder Circles Torso Twists Cossack Squats Air Thrusters Ring Rows Back Squat (4x8 @ 80%) Metcon (Time) For time: 400m Run with 20/15kg Plate 35 Thrusters 20/15kg 21 Chest to Bar Pull-ups 21 Thrusters 40/30kg 21 Chest to Bar Pull-ups 9 Thrusters 60/40kg 400m Run with 20/15kg Plate
Posted on: Sun, 19 Jan 2014 09:03:40 +0000
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