*Free to all first time Nepean CrossFitters
Fitness, Workout
Every 6 minutes, for 30 minutes
(5 sets):
Run 400 Meters
10 Dumbbell Thrusters
15 Push-Ups
20 Walking Lunges with Dumbbells
Fitness, Performance Workout
Every 6 minutes, for 30 minutes
(5 sets):
Run 400 Meters
12 Overhead Squats 155/105#
12 Chest-to-Bar Pull-Ups
12 Box Jump-Overs 24″/20″
Fitness, Performance EXTRAS
Three sets of:
Supine Ring Rows x 10-12 reps
@ 2111
Rest 60 seconds
Hollow Body Holds x 60 seconds
Rest 60 seconds
Face-Down Chinese Planks x 60 seconds
Rest 60 seconds
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