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Crossfit WOD

Thursday 1/4/21 - Only Fools Rush In..

31st March 2021

Don't forget the schedule changes to the long weekend this weekend..

Good Friday classes are 5am, 6am, 7am, 8am and 9am and NO Fitness class..

Easter Saturday classes are 5.30am, 6.30am and 7.30am and NO Fitness class..

Easter Monday classes are 4pm, 5pm and 6pm and Fitness will be back at 6pm..

As always don't forget to sign in prior to class and if you have any questions please don't hesitate to ask : )

CROSSFIT

STRENGTH

Bench press 5 x 2 reps

* Lift every 3 mins and build to a heavy 2 rep

CONDITIONING

3 rounds for time of:

Run 400m
15 Strict pull-ups
30 Push-ups

* 15 min time cap

FITNESS

Bike erg Day..

3 sets of:
4 mins @ 80-85 rpm @ D5
1 min @ 90+ rpm @ D3
2 mins @ 70-75 rpm @ D8
1 min @ 90+ rpm @ D3
* Rest 4 mins. Adjust rpm accordingly but aim for consistency on all 3 sets.

At 36 mins -
Tabata Ab mat sit-ups

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