29 Dec 2018 - Reminder: New Year's Eve and New Year's Day Class Schedule

Remember: We will be running a Bank Holiday Class Schedule on Monday 31 December (classes at 9, 10 and 11 am) and there will be no classes on Tuesday 1 January.


WORKOUT OF THE DAY

CrossFit

A) Strength

4 sets of
16-20 Front rack alternating reverse lunges
- Rest 90 seconds -
4-6 Weighted pull-ups
- Rest 90 seconds -

B) Conditioning

For time:
40 Wall balls (9/6 kg)
20 Pull-ups
30 Wall balls
15 Pull-ups
20 Wall balls
10 Pull-ups
10 Wall balls
5 Pull-ups

Competition Class

A) Gymnastics Skills: Muscle ups

B) Strength

4 sets of
16-20 Front rack alternating reverse lunges
- Rest 90 seconds -
1-3 Strict / Weighted muscle-ups (or strict FG ring pull-up)
- Rest 90 seconds -

C) Conditioning

For time:
40 Wall balls (9/6 kg)
20 Chest to bar pull-ups
30 Wall balls
15 Chest to bar pull-ups
20 Wall balls
10 Chest to bar pull-ups
10 Wall balls
5 Chest to bar pull-ups

D) Gymnastics Skills: Handstands