TUESDAY 13-03-2018

TUESDAY 13-03-2018
13-03-2018 Admin

HAPPY BIRTHDAY TO LIESL SIMOPOLOUS AND NEELS COETZEE!

CROSSFIT

LEVEL 1

A. GYMNASTICS CONDITIONING

EMOM 15:
1: 30 sec HS hold
2: 5 shrimp squats/leg
3: 30-40 sec static hang

B. CONDITIONING

AMRAP 14:
80 single skips
12 alt. Zercher reverse lunges, 10/5kg plate
6 pull-ups

LEVEL 2

A. GYMNASTICS CONDITIONING

EMOM 15:
1: 30 sec of freestanding HS play
2: 14 alt. pistols
3: 3-5 L-pull-ups

B. CONDITIONING

AMRAP 14:
48 double unders
12 alt. OH reverse lunges, 45/30
8 C2B pull-ups

GI JOZI

2 Rounds

40 sec Work: 20 sec Rest

4 INTERVALS per/ movement
Air Bike max cal
Plate Sit ups
Split Lunges alt every 5
Plank Knee to Elbow
Alt. Cossack Lunge

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