Open to all first time Nepean CrossFitters.
Fitness, Performance Strength
Four sets of:
Front-Foot Elevated Split Squat x 6-8 each leg
Rest 60 seconds
Ring Push-Ups x 8-10 reps
Rest 60 seconds
Fitness, Performance Workout
Four sets for max reps against a
3-minute running clock of:
Run 400 Meters
Max Reps Dumbbell Man-Makers 20/15kg
(push-up, power clean, push press)
Rest 2 minutes
CrossFit Strength
1.
Take 15 minutes to establish a 1RM Front Squat @ 1317
Maintain an upright torso throughout the entire movement.
2.
Take 15 minutes to establish a 1RM Bench Press @ 1317
3.
Take 15 minutes to establish a 1RM Sumo Deadlift
4.
Max effort Sorensen hold
5.
Max effort plank hold
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