NEWS


NEWS:
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URGENT: We have moved across the road, find us at 442 Atterbury Road, Pretoria.


Sunday, 6 October 2013

07/10 Monday

07/10 MONDAY
Bring your Jump Ropes for a good time!!!
The CrossFit Warm-up
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Replace Back-extension w/ Backwards Wall Climb
A: 2 Person Team 12min Amrap 5Du 8Dips (AMRAP - Rounds and Reps)
Person A:
5 DU
8 Ring Dips

Person B:
Holds a Handstand for A to be able to perform their role. If he drops A must wait for him/her to resume.

(Then switch roles for next round when A finishes and repeat for rounds)
Strength workout will start 1minute after Amrap Ends

B: Hang Power Clean (10min to Find 2rm HPC Squat)

(Click here to see our CFG Wodify Leaderboard/White Board)

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