News:
Nepean CrossFit Christmas Party is booked for 23rd December at Outback Steakhouse. Please pay your $40 at the front counter to secure your spot.
Pre Work
Partner Medball Core Work
Each partner Buy In with 10 Medball TGU (total)
2 rounds of:
THROW THIS MEDBALL HARD!!!!!
10 Partner Medball Side Toss (each person, each side)
10 Partner Medball Throw (one sits, one stands) (each person)
10 Partner Chest Pass (each person)
Fitness, Performance Workout
Rowing
5 Rounds- work and rest
:10 sec/:10 sec
:20 sec/:20 sec
:30 sec/:30 sec
:30 sec/:30 sec
:20 sec/:20 sec
:10 sec/:10 sec
***After each Round Complete 1 min plank, then start the next round***
Score= Total Meters.
Post Work
TGIF!!! Stretch and Roll!!
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