CrossFit Auckland WOD

A. STRENGTH

  • Front Squat 5RM in 15mins

B. “ROSA”

5 Rounds For Time:

  • 10 HSPU
  • Run 400m

Time Cap: 20min

Compare to WED.14.10.15

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Supplementary

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

CFAK QuickFit WOD

“ELIZABETH”

21-15-9:

  • Squat Clean 60/42.5kg
  • Ring Dips

Compare to WED.23.11.16

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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