Wednesday150616

*Open to all first time Nepean CrossFitters

Fitness, Performance Strength
Four sets of:
Box Step-Ups x 8 reps each leg
(rest 30 seconds between legs)
Rest 60 seconds
Single-Arm Dumbbell Row x 6-8 reps each arm
Rest 60 seconds
Fitness, Performance Workout
Complete as many rounds and reps as possible in 12 minutes of:
10 Barbell Thrusters 75/55#
20 Overhead Alternating Reverse Lunges
*Want a bigger challenge? Use dumbbells or kettlebells instead. Don’t be too ambitious with the weight, 12.5/7kg DBs in each hand will likely be quite challenging.