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
Spend 10-12 min working on your “goat”.
Strength, Conditioning Intervals, Skills, Mobility/Flexibility, Core, Party Pump
Fitness, Performance Workout
“Angie”
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats
**you can work alone or split all work with a partner, rest while they work**
Post Work
Cool down row, conversational pace with partner. Roll & Stretch.
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