NEWS


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


Thursday, 28 November 2013

THURSDAY MORNING

THURSDAY MORNING
Warm-up
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
-Each Overhead Squat Bring Hands Closer together
-Replace the Back-Ext:
Handstand Walk/Hold (30-45 seconds)
Metcon
Metcon (5 Rounds for time)
Every 5 Minutes For Time:
8 Clean and Jerk (85/55 // 65/30)
12 Chest to Bar / Pull Ups (Both RX)
5 Wall Climbs (Both RX)
15 K2E // 30 Situps

Snatch TGO (12MIN TO FIND 5RM Snatch TGO)
Snatch from Floor and Repeat Reps without dropping the bar or releasing your hands.