CrossFit Auckland WOD

“POWER ELIZABETH”

21-15-9 Rounds For Time:

  • PCL 60/42.5kg
  • Ring Dips

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Supplementary

A1. Bench Press AHAPx6x4, Rest 45-60sec.

A2. BB Bent-row AHAPx6x4, Rest 60sec.

Notes: Use 3012 tempo for both lifts. Reps must be STRICT and PERFECT.

CFAK QuickFit WOD

5 Rounds For Time:

  • 15 KB Swings 24/16kg
  • 5 Thrusters 50/35kg

Post results to comments. 

Mobility WOD

2-minutes per mobilisation:

1. Trigger Psoas
2. Roll Quads (roller or barbell)
3. Couch Stretch
4. 15 Wall Slides
5. Roll Thoracic
6. Roll Lats