Thursday 20th August 2015
Kia Ora Team – Check out this awesome highlight real from this years CrossFit Games. Wow….just wow.
General Warm Up – 10 Mins for Quality:
10 Scap pull ups
10 Divebombers
10 OHS 20/15
10 Strict Knees to Elbows
Strength – Alternating sets
1a) 3+1X8 Strict Press – 3 sets to work up to a heavy set of 8, then a final set of max effort at 85% of final weight
1b) 3xME Plank hold – No sag, no down dog. Strict plank
Conditioning – 3 rounds for time of:
Run 400m
20 Push Ups
15 TTB
Rest 90 sec