TUESDAY 27-02-2018

TUESDAY 27-02-2018
27-02-2018 Admin

HAPPY BIRTHDAY TO MICHELLE WEBB, ANDREW PROCTOR, JOSE PINTO, JULIETTE DE SWART!

CROSSFIT

LEVEL 1

A. GYMNASTICS CONDITIONING

EMOM 15:
1: 40 sec plank hold
2: Static hang 20s on/10s off
3: 10 med ball sit-ups

B. CONDITIONING

4 rounds of:
60 seconds: Max cal. row
15 sec rest
60 sec: Max goblet squats, 24/16
15 sec rest
60 sec: KIPPING pull-ups (ring rows)
15 sec rest

LEVEL 2

A. GYMNASTICS CONDITIONING

EMOM 15:
1: L-hang 10s on/10s off
2: 10m HS walk
3: 12 weighted sit-ups (DB)

B. CONDITIONING

4 rounds of:
60 seconds: Max cal. row
15 sec rest
60 sec: Max DB front squats, 22.5/15
15 sec rest
60 sec: KIPPING pull-ups
15 sec rest

*Only kipping permitted today

GI JOZI

For time:
10-20-30-40-50-60-70-80-90-100- single skips
7 DB Thrusters between sets (light and fast)

100-90-80-70-60-50-40-30-20-10- Running (10m shuttles)
12 backward lunges in between sets

10-20-30-40-50-60-70-80-90-100- single skips
10 medball sit ups between sets

100-90-80-70-60-50-40-30-20-10- Running (10m shuttles)
7 hollow rocks in between sets

40 min cap*

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