09 July 2017 – WOD with a Friend

We're excited to welcome your friends to the box for our WOD with a Friend and to introduce them to "Jack"!

CrossFit: WOD with a Friend (11 am – Noon)

In pairs, complete 20 minute AMRAP:
"Jack"
10 Push press (50/35 kg)
10 Kettlebell swings (24/16 kg)
10 Box jumps (24/20 in) 

&

Calorie row

* One person rows, while the other completes rounds of "Jack"
* Partners alternate every 20 calories
* Carry on with "Jack" where you partner finishes

Competition Class (9.30 – 11 am)

A) SiD Q.2 Pairs Workout

B) Strength: Density Back Squats

Complete 5 sets of:
3 Back squats
30 seconds rest
3 Back squats
30 seconds rest
3 Back squats
30 seconds rest
3 Back squats
30 seconds rest
3 Back squats

*Rest 3-5 minutes between sets
*Aim to increase loads on last week

Engine Work (8.30 – 9.30 am)

In pairs, complete 20 minute AMRAP:
"Jack"
10 Push press (50/35 kg)
10 Kettlebell swings (24/16 kg)
10 Box jumps (24/20 in) 

&

Calorie row

* One person rows, while the other completes rounds of "Jack"
* Partners alternate every 20 calories
* Carry on with "Jack" where you partner finishes

MOBILITY DRILL OF THE WEEK