Saturday: The Willcox WOD..
4th December 2020
We have a very special tribute WOD this Saturday to say farewell to two of CFTSV's finest in Sheree and Trav. Both have definitely left their mark on this place and will be dearly missed. The workout is an absolute firecracker (just like Sheree) and was written by Sheree to boot : )
We we wish both of you all the best in your endeavours and you will always be welcome at CrossFit Townsville.
Much love,
The entire CFTSV community!
CROSSFIT
CONDITIONING
In teams of 4 -
Pair 1 complete -
Max Row calories
and
21-15-9 of:
DB STO
DB Front squat
Burpees
* 1 partner completes 21 reps of all movements while other accumulates calories on the rower then change. Continue through to the reps of 9.
200 Pull-ups/Jumping pull-ups shared between team of 4 anyhow
Pair 2 complete -
Max Bike erg calories
and
21-15-9 of:
DB Alt snatch
SA DB OH lunge
Double unders x 2
* 1 partner completes 21 reps of all movements while other accumulates calories on the rower then change. Continue through to the reps of 9.
* In this workout Pair 1 complete the first block of work while Pair 2 complete the second block of work. Once both pairs finish the team meet at the rig to complete 200 pull-ups. Once complete pairs swap over.
FITNESS
6 rounds of:
20 Shuttle Runs
15 Slamball Alt Push Press
20 Sit Ups
15 Slamball Step Ups
20 cal Assault Bike
* 40 min cap