CrossFit Auckland WOD

WEIGHTLIFTING

A. SN max for day in 15min.

B. C&J max for day in 15min.

C. FS 3RM in 12min.

Post results to comments. 

Supplementary

A1. GHD Sit-ups x10x7, Rest 15sec

A2. Dynamic Effort CL DL 60-70% (of CL) + est. 25% band tension x4x7, Rest 30sec

CFAK QuickFit WOD

WEIGHTLIFTING

  • SN max for day in 15min.

Post results to comments. 

Mobility WOD

2-minutes per mobilisation, per side:

1. Trigger Psoas
2. Hamstring Floss
3. Couch Stretch
4. Roll Thoracic
5. Roll Lats
6. Band Chest Stretch