Monday: Dust Off..
26th December 2020
We hope everyone has enjoyed their long weekend!!
Classes for Monday 28th December (Boxing Day Public Holiday) are -
7am Fitness class
8am and 9am CrossFit classes
Please sign in online : )
CROSSFIT
CONDITIONING
AMRAP in 20 mins:
5 Deadlifts
10 Pull-ups
15 Wall balls
Run 200m
FITNESS
In teams of 3 -
5 rounds each of:
Bike erg 400m (Damper at 3)
12 Walking lunges
10 Burpees
* Next person leaves when person in front gets off the bike.
At 20 mins -
In teams of 3 -
Accumulate 150 / 120 Bike erg calories (Damper at 7)
* At 50/40 Cals, 100/80 cals, and 150/120 cals do 20 Synchro Jump lunges + 20 Synchro Sit-ups
At 35 mins -
3 x 30 seconds side plank on each side
* run clock continuously with no rest