CrossFit Auckland WOD

A. STRENGTH

  • FS/BS 80% (of FS)x4/8×5, Rest 2min.

B. CONDITIONING

AMRAP 12, 3-6-9-12-15-18…

  • Thrusters 45/30kg
  • Target Burpees 6″

Post results to comments.

Supplementary

A1. Prone Scap. Raise AHAPx8x3, Rest 45-60sec.

A2. Banded External Rotation x8x3, Rest 45-60sec.

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

CFAK QuickFit WOD

5 Rounds For Time:

  • 10 Wall Climbs
  • 10 TTB
  • 20 Box Jumps 24/20

Post results to comments. 

Mobility WOD

2-minutes per mobilisation, per side:

1. Trigger Glutes & TFL
2. Pigeon Stretch on bench/box
3. 5min Bottom Squat-hold (scale to 2min wall squat)
4. Trigger 1st Rib
5. Trigger Pecs
6. Banded Shoulder Distraction