Wednesday 7th May 2014

Main – CrossFit


– Spend 15 minutes working on the Toes to bar progressions

– Practise the walking lunges, making sure the knee touches the ground on every rep and the feet are brought together before alternating legs.
Warm-up to the weight for the WOD


In teams of 2
You go, I go format

AMRAP in 12 minutes:

– 5 Front rack Lunges (50kg/70kg)
– 7 KB swings (24kg/32kg)
– 10 Toes to bar

Lunge/ KB Swing= Reduce weight
Toes to bar= Knees to elbows/ Ab-mat sit-ups

– Athlete 1 must complete a full round before athlete 2 can start.
Athlete 2 must then complete a full round before athlete 1 can start again.

Metcon (AMRAP – Rounds and Reps)