CrossFit New Zealand: Monday 27 August

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Monday 27 August

A big welcome to our August graduates!! Pictured are the evening crew after they re-tested the Fitness Baseline on Friday night. Some of you may have spotted the keen ones training next to you on Saturday, but please be sure to say hi over the week as they get to grips with the busier and faster paced main classes.

September 4th is the next chance to join CFNZ. The free workout on this Saturday at 930am will be the last chance to see what CrossFit is all about before then.

WOD
Skill work

L-sit x 30sec
Handstand Walks x 2-3 good efforts
6-12 Butterfly Chest to Bar Pull-Ups
Three rounds, not for time

Then,
500 Meter Row
30 Burpees
400 Meter Run
30 Kettlebell Swings (24 kg)
2 rounds
Strict Time Cap 15mins

S+C
Hollow Rocks x 30 seconds
Handstand hold x 30sec
Pullups/DB Rows x 10-12 reps (bands allowed)
Three rounds, not for time

Then,

100m Sled Drags 20/10kg
10 burpees
200m run
10 DB Thrusters 15/10kg
200m run
AMRAP 15mins

Posted by Darren Ellis | Permalink

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