CrossFit Kids Class @ Nepean CrossFit. Monday, Wednesday, Friday 5pm.
Fitness, Performance Workout
Every minute, on the minute, for 30 minutes:
Minute 1 – 30 Double-Unders
(or 40 seconds of Double-Under technique work if you’re still perfecting your double-unders)
Minute 2 – 10 Burpees
Minute 3 – 15 Kettlebell Swings
Three sets of:
Single-Arm Dumbbell Row x 6-8 reps
Rest as needed
Prone Plank Hold x 60-90 seconds
Rest as needed
Single-Arm Dumbbell Row x 6-8 reps
Rest as needed
Prone Plank Hold x 60-90 seconds
Rest as needed
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