News:
On Anzac Day, this coming Monday, 25th April There will be an event going on at Nepean CrossFit call Barbells for Boobs. It will start at 8am sharp. The cost for entry is $25 which will go towards the Barbells for Boobs charity. It will be payable on the day.
This will be the only class for the day.
Fitness, Performance Strength
1.
Every 2 minutes, for 10 minutes
(5 sets):
20-22 Walking Lunges (32/24 kg KBs in each hand)
2.
Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 3-5 reps
Goal is to establish today’s 5-RM.
3.
Three sets of:
Single-Arm DB Row x 8-10 reps each @ 2111
Rest 45 seconds
Hollow Holds/Rocks x 60 seconds
Rest 45 seconds
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