There is only one class today at 08h00. Be sure to wear long socks!
In 3 teams, complete the following for time:
15 rope climbs
60 ring dips
120 KB swings
10 rope climbs
60 ring dips
80 KB swings
5 rope climbs
60 ring dips
40 KB swings
*Each member must complete at least 1 rope climb on each round, 10 ring dips on each round, and 10 KB swings on each round.
Flexibility
Accumulate 2 minutes in bridge up
Accumulate 3 minutes in the pike stretch (use resistance bands if necessary)
20 skin the cats
Practice
Rope climbs
*Any technique
Be sure to wear long socks and/or tights today. And don’t wear your Inov-8 F-lites.
Front squat
3 x 5 (3RM)
In teams, complete 5 rounds for time of:
10 rope climbs
50 thrusters
There is no class at the gym today. We are instead heading to the gymnastics centre at Barnard Stadium, Kempton Park. We will meet at CFJ at 08h30 for those wanting to travel together, and the session will kick of at 09h00. Big ups to André for hooking this up!
There IS an 08h00 class on Saturday. There will also be an open gym at 09h00 for you to work on anything you wish to.
There will be no class this Saturday due to the Lets Lift competition at BST CrossFit.
In teams complete the following in chipper format:
100m fireman carry
25 rope climbs
150 wall balls
100m fireman carry
2 athletes must be carried on the fireman carry. They can be carried at the same time.
Only 1 athlete working at a time on the rope climbs and wall balls.
Each task must be completed before moving on to the next.
