CrossFit / CrossFit Express

Strength/Skill: for evening class only
4-4-4-4-4 Sumo Deadlifts
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Conditioning: 36' AMRAP
15 Wall Balls
15 SDLHP
15 Box Jumps

Scaled: 3/6kg - 15/20kg - 51cm
Rx: 6/9kg - 20/35kg -51/61cm

Bootcamp

Pistols

3x 6L/6R
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In Teams of 2
3RFT

100 DU (200 SU)
40 Knee raises
30 Box jumps
60 Syncronize Mountain Climbers

*Athletes can work at the same time, but both have to finish the movement to get to the next.
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Gymnastics/Block 2/W2

Work on kipping and high skilled elements C2
> improve kipping/high skill standards
> strict movements incorporated
> mix of Pulling and Pushing Strength

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