CrossFit Class
Warm up/skill Here early? Grab a ball and smash your pecs and traps
Then 12min AMRAP at a moderate pace of: 3 perfect wall climbs 6 perfect kips 3-5 perfect ring dips :30 each side pec stretch
Strength A1) Press 3×5 –rest :30 *Add 1kg from last time
A2) 3xME Strict chin ups –rest 2:00 *3 sec pause chin over top. |
Comp group
Conditioning “Diane” 21-15-9 Deadlifts 100/70kg HSPU
-rest 10min
21-15-9 of: Push press 50/35kg 500m row |
We interview Jack who is now the under 14 Australian outrigger champ. What a gun. Be sure to get around him when you see him next, well done mate.
Dianne – 5.20 or 5.30 ??? Not sure one of the 2
Push press and row – 10. 20 something
Diane – 5:10 rxd, about a 4min pb was pretty excited lol
Push Press/ Row – 8:22 rxd
Wish this we'd had a like button….. Smashed it ????
Wrist still buggered so changed it up a bit but still hurt that's for sure
21-15-9
70kg deadlift
ring push ups
6:02
21-15-9
15kg dumbell push press
500m row
8:02