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Complete as many rounds as possible in 20 minutes of:
185 pound Back squat, 7 reps
45 pound dumbbell Overhead walking lunge, 10 steps (right hand)
7 Burpees
45 pound dumbbell Overhead walking lunge, 10 steps (left hand)
Double unders are possible
Check out the results below in comments
We will be there 5.15am :)
ReplyDeleteI'll be there at 5.15
ReplyDeleteI'll be there too for 5.15am :D
ReplyDelete5.15am Session
ReplyDeleteEmma - 5 + Squats (4kg DB, 15Kg Bar) KB Finisher 12kg
Nina - 5 (5kg DB, 20kg Bar) KB Finisher 12kg
Lauren - 4 + 6 Burpee (4kg DB, 15kg Bar - From Ground) KB Finisher 12kg
Belinda - 6 (6kg DB, 20Kg Bar - From Ground) KB Finisher 12kg
Kristan (Injury sub - Dips for back squat, Ring Pullups for Burpees) - Result - 8 + Ring Rows (6kg DB, Dips on 18inch box, Ring Rows) Finisher 2 min prone bridge
6.15am Session
Di - 6 (3kg DB, 15Kg Bar)
TRAINER WOD
Skills Practice - HSPU, Pistols, False Grip Pullups
Well done Kristan for coming in this morning and substituting the movements around injury. Good to see you back into training :)
ReplyDeleteHey Guys sorry to have missed you all this morning. I would have much prefered to have been at the box than waiting to go to the Dentist. I hear there were some great performances and everyone pushed hard.
ReplyDeleteIt was great to see Kristan in for her first session today. She has been hearing about the birth of Crossfit Lift for sometime now and I'd like to take the opportunity to thank her for all her help.