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.
Fitness, Performance Gymnastics
Spend 15-20 minutes on the following:
10 Ring Dips
9 Bar Taps (go for height)
8 Pistols (scale-SL squats) (each)
7 Hollow Rocks
:60 second Bar Hang (L-sit/tuck if possible)
5 Strict HSPU (scale-:20sec handstand hold)
4 Deck Squats (scale- :20sec Hollow Hold)
3 Wall Walks
2min Plank
1 Cartwheel (1each direction)
Fitness, Performance Workout
12 minute AMRAP:
4 Toes to bar
8 Push Press 95/65#
16 Box Jumps 20/24”
32 Double unders
Post Work
Stretch and Roll
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