QuickFit ZNC

Skill - KB DLHP

Conditioning - 2x tabata (4x each movement)
1) KB DLHP
2) jumping lunges
3) knee raises
4) burpees

CrossFit / CrossFit Express

Skill/strength: ring dips
5x6 ring dips. work in groups of 2.
between sets, do 3 squat cleans.

Conditioning: 'Elizabeth on the run'
(20' TC)

21 squat cleans
21 ring dips
200m run
15 squat cleans
15 ring dips
400m run
9 squat cleans
9 ring dips
800m run

Light: 15/20kg - banded or box dips
Rx/Adv: 43/62kg

by Louie


Strength

5x3 box jumps from box

5x6 Deadlift (5seconds down, no bounce)
5x10 Weighted pushups
 

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