(07) 4723 4422
Crossfit WOD

Saturday: Happy New Year..

1st January 2021

The first workout of 2021!!

Classes are 5.30am, 6.30am and 7.30am..

CROSSFIT

CONDITIONING

With a partner - 

50-40-30-20-10 reps of:

Deadlift
Wall ball
Bike erg calories
Burpees

* Share the work anyhow

40 minute time cap

FITNESS

Every 5 mins x 6 sets:

Echo bike 20 / 14 cals
Ski erg 250m
Row 250m

At 33 mins -
45 sec Ass ups - 15 rest
45 sec Heels taps - 15 rest
45 sec Single leg v-ups - 15 rest
45 sec Hollow rocks - 15 rest
1 min plank

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