WOD – Thursday 27 September 2018

  • WORKOUT OF THE DAY:
    3 Rounds:
    800 Meter Run
    21 Power Cleans 70/45kg
  • CROSSFIT LITE:
    3 Rounds:
    400 Meter Run
    21 Kb swings
  • CFP BARBELL:
    3 sets:

    Back Rack Walking Lunge x 12 steps
    DB Russian Step ups x 10 each leg
    DB Chinese Row x 10

    then

    3 sets:
    Front Squat: 5,3,1,5,3,1
    Tuck Hold x 45 seconds
    KB Farmer Carry x 100m

    then:

    3 sets:
    Weighted Plank x 60 sec (accumulation is fine)
    Side Plank x 30 sec each side
    KB Side Bends x 20 each side.

  • CFP GYMNASTICS:
    100 Toes to bar
    * every time you break 15 kettlebell swings