CrossFit Auckland WOD

A. STRENGTH

  • Thruster 1RM in 15min

B. CONDITIONING

AMRAP 15min:

  • Run 400m
  • 25 Squats
  • 10 Pull-ups

Post results to comments. 

Supplementary

  • Handstand practice for 10 mins; this can be any form you like: walking, shoulder taps etc, but NOT HSPU.

CFAK QuickFit WOD

3 Rounds For Time:

  • 10 OHS 60/42.5kg
  • 50 Double-unders

Post results to comments. 

Mobility WOD

2-minutes per mobilisation, per side:

1. Trigger Hamstrings
2. Pigeon Stretch on bench/box
3. 5min Bottom Squat-hold (scale to 2min wall squat)
4. Trigger 1st Rib
5. Band Lat Stretch
6. Band Calf Distraction