CrossFit Auckland WOD

“KELLY”

5 Rounds For Time:

  • Run 400m
  • 30 Box Jumps 24/20″
  • 30 Wall Ball 9/6kg

Time Cap: 35min

Compare to MON.19.10.15

Post results to comments.

Supplementary

A1. Bench Press AHAPx5x5, No Rest

A2. Reverse-grip BB Bent-row AHAPx5x5, Rest 60sec

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

CFAK QuickFit WOD

5 Rounds For Time:

  • 12 Wall Ball 9/6kg
  • 12 TTB

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