Monday, 4 September, 2017

HAPPY LABOR DAY!

9am & 10am Adult CrossFit classes only today

Tena getting full triple extension.

Workout of the Day:

Warm Up:

4 x 100m Rowling (1 m = 1 burpee)

12 Sit Ups

12 Scap Pulls 

12 Push Ups

12 Hollow Rocks

Skill:

Kipping ring dips 

GHD sit ups 

WOD:

Complete the following not for time:

30 False Grip Ring Rows

30 Strict Pull Ups

30 GHD Sit Ups

30 Ring Dips

Partition as desired

Cool Down:

 Global gut smash (3 minutes)

Banded lat/sub scapular mobility