Tel: 02 9416 7716

Thursday 13/07/17

Hive Active – CrossFit

Warm-up

A: Warm-up (No Measure)

AMQAP 8min

5 dwd dog to upwd dog

10 shoulder primer

30 sec active hang

10 push ups

200m ski/row

Weightlifting

B: Bench Press (4×8)

prior to your 4 working sets

you will at least do 3 to 4 warm up set increasing progressively the weight

Metcon

C: Metcon (Time)

7 rounds for time

10 cal ski/row

20 hang power snatch 43/30

Optional accessory work

D: Ring Dips (4×10)

E: abmat sit up (accumulate 100)

Straigth legs

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