CrossFit Auckland WOD


5 Rounds For Time:

  • Run 800m
  • 30 KB Swings 32/24kg
  • 30 Pull-ups

Time Cap: 40min.

Compare to SAT.17.10.15

Post results to comments.


A1. Weighted GHD Sit-ups x10x7, Rest 15sec.

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

Mobility WOD

2-minutes per mobilisation, per side:

1. Trigger Glutes & TFL
2. Hamstring Floss
3. Internal Hip Rotation Stretch
4. 15 Wall Slides
5. Trigger 1st Rib
6. Banded Shoulder Distraction