THURSDAY WORKOUT OF THE DAY

CrossFit Auckland WOD

“7/4/1776”
Credit CROSSFIT MAYHEM

7 ROUNDS FOR TIME

  • 4 Bench Press 110/75KG   82.5/52.5KG
  • 17 Back Extensions

CASH OUT : 76 Calorie Row

Then

3 ROUNDS

  • Cat Camels x 5 
  • Thoracic Extension Rotation x 5 ea arm
  • ALT Bird Dog x 10 

Then

3 ROUNDS

  • ALT KB Walking Lunge x 10 with pause at 90 degree hip flexion
  • Strict Toes to Bar x 10, or lift as high as possible
  • Double KB Front Squat x 10

QuickFit ~ 30min Express Workout

“DANNY”

AMRAP 20MIN

  • 30 Box Jumps 24/20”
  • 20 Push Press 50/35KG
  • 30 Pull-ups

Compare to October 31st, 2017

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By |2019-03-01T13:56:59+00:00March 7th, 2019|Daily Workouts|0 Comments

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