Bring your long socks or wear tights. Both 7am & 8am will be running- Be sure to book in!! A. Rope Climb Skills B. EMOM x 20 minutes Min 1: 'X' Rope Climb Min 2: 'X' Lunge (Goblet) Min 3: Run 180m Min 4: Rest *Note: Scaling options are always available. Photo: We are missing Dob, but happy to see he has found a place to CrossFit. Going back to basics and we love it!!
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Partnered workout:A. 10-9-8-7-6-5-4-3-2-1Shuttle Runs 15mDead ball over shoulder 45/30kg B. 10-9-8-7-6-5-4-3-2-1Push Jerk 50/35kgBurpees C. 10-9-8-7-6-5-4-3-2-1Pull-upsPlank hold *One partner starts on 10 Shuttle Run the other on the dead ball over shoulder. Both partners must complete their work effort before swapping over (I.e. You can not have both athletes on the same activity).*Part C- One person must hold plank position while the pull-ups are being completed, then swap. *No rest between sections. Photo: Mark. I could not be prouder of this guys efforts. Focusing on quality movement and flexibility.
