Thursday 24th September 2015
Kia Ora Team, Final reminder that there is no CrossFit this Friday – Monday. Classes resume as normal on Tuesday 5:30 am. Cheers
Conditioning – 3 rounds of
3:00min ME Burpees to a 6” target
Mobility Session – 5 Mins at each station
Partner Smashing – Quads (2:30 each leg)
Thoracic Opening
Quad Smash w/ lacrosse ball
Samson Stretch
Saturday 24th August 2019 Conditioning – Every 4 minutes on the minute for 24 minutes Run 400m 12 Plate G2OH 25/15 6 Burpees (6 rounds total)
Friday 23rd August 2019 Strength – 5 Alternating Sets 3 Floor Press Max Effort Ring Rows Conditioning – Reps for time: 15-12-9-6-3 Burpee Box Jump Over Kettle Bell Swings 32/24
Thursday 22nd August 2019 For time Row 750m 80 Air Squats 60 Sit Ups 40 Burpees 20 Pull-ups 10 Cleans 70/50 Run 800m
