WOD – Thursday 4 October 2018

  • WORKOUT OF THE DAY:
    AMRAP 18:
    200 Meter Run
    16/12 Calorie Row
    12 Chest to Bar Pull-Ups
    8 Alternating Dumbbell Snatches
  • CROSSFIT LITE:
    AMRAP 18:
    200 Meter Run
    16/12 Calorie Row
    12 Ring rows
    8 Kb swings
  • CFP WEIGHTLIFTING:
    Snatch deadlift to mid knee + snatch (2+1)x 5 sets

    Clean deadlift to mid knee + clean + jerk : (1+1+1)x 4

    Box squats: 5,3,1,5,3,1,10,10

    In between box squat sets do deadbug holds for 30 seconds

  • CFP GYMNASTICS:
    10-9-8-7-6-5-4-3-2-1
    Toes to bar
    *after each set 10m handstand walk