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Workout of the Day 16th June

Warm-up

10 Teacups L
10 Teacups R
:30 Hollow
:30 Arch
10 YTW

:30 Hip Flexor Stretch in lunge, per side
1:00 Childs pose
:30 Passive hang

In Teams
7min AMRAP, waterfall style
7cal Assault Bike
7 KB Swings
7 Wall Balls

Metcon

Metcon (Time)

27-21-15-9
Burpee Over DBs
Dumbbell Strict Presses (2x15/10)
Dumbbell Walking Lunge steps (2x15/10)

Rx: 15/10kg x2

Intermediate: Lighter DBs

Beginner: Light Barbell for strict press, body weight lunge.

Want to see some of these movements in action? Check out our .

Whiteboard:

Saturday, 16, June 2018

Male Athletes

Matthew
Short

9:00 AM CrossFit

12:20

Jonathan
Goldstone

8:00 AM CrossFit

18:22

Brad
Gibbons

8:00 AM CrossFit

17:29

10kg DB

Female Athletes