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
3 Rounds of:
8 SL BB Romanian Deadlifts (each)
8 Partner Glute Ham Raise
8 Cossack Squat (each)
Accumulate 3 min Weighted Plank (NO elbows)(15#-45#)
Fitness, Performance Workout
Complete the following for time:
Buy In: 500m Row
5 Deadlifts 205/155#
15 Medball Side Toss (each side)
4 Deadlifts
15 Supermans or GHD Hip Ext
3 Deadlifts
15 Medball Side Toss (each side)
2 Deadlifts
15 Wall Balls (14/20#)
1 Deadlift
15 Wall Balls
2 Deadlifts
15 Medball Side Toss (each side)
3 Deadlifts
15 Supermans or GHD Hip Ext
4 Deadlifts
15 Medball Side Toss (each side)
5 Deadlifts
Post Work
Stretch and Roll
No comment yet, add your voice below!