A. 10 minute: Handstand Skills
Holds/Walks
B. 20 minute AMRAP:
10 x 15m Shuttle Run
Deadhang 30 seconds
Row 200m
Ring Support 30 seconds
50 Double-unders
Deadball Hold 30 seconds
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📣 NEW — OPEN GYM AT COASTAL CROSSFIT
NEW OPEN GYM classes Want some extra time to work on your training? We’re adding a dedicated Open Gym session Monday to Thursday, 5:30pm–6:30pm — giving you the freedom to focus on the things you want to improve. 🏋️ CrossFit🏋️♀️ Olympic Weightlifting💪 Strength Training🤸 Gymnastics & Skill Development🔥 Accessory Work YOUR PROGRAM OR OURS Follow your own program, catch up on something you’ve missed, work on a weakness, practise a skill, or use the time for some extra strength and accessory work. Open Gym is a great opportunity to get some focused practice outside of your normal class while still training alongside the Coastal crew. CURRENT MEMBERSCome in, train and make the hour your own. NEW TO COASTAL?Open Gym is also available to non-members. Contact us for details and we’ll help work out the best option for you. 📅 Monday–Thursday⏰ 5:30pm–6:30pm Your training. Your goals. Your hour. 💪
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WOD: Tuesday
A. Work to a 1RM DB Shoulder Press. *Once you have found your 1RM, perform 3 x max reps shoulder to overhead with the same weight. *Rest 2 min. between rounds. B. AMRAP IN 12 min of: 10 Burpees 25 Double-unders *Only count UB sets of DU if you want added challenge. Post loads/reps and rounds to comments. Chris’s lifts from the competition over the weekend.