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
3 Rounds of:
20-30 UNBROKEN Push Ups
60 sec. Hollow hold
8 SA Ring Row (each arm)
30 sec. L-Sit or Knee Tuck Hang/Support
Fitness, Performance Workout
Buy In: 100 UNBROKEN Medball Toe Taps 🙂 (total)
3 Rounds of:
20 Pull Ups
20 Bar Hops (total)
20 KTE/T2Bar
20 Loaded Barbell Lunges
95/65# – 115/85#
Cash Out: 100 UNBROKEN Double Unders
** Every 2 minutes complete 7 Push Press with same barbell***
Post Work
2 sets of:
1 min Pec Stretch in Rig
10 Scorpions (total)
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