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