Tel: 02 9416 7716

Sunday 24/09/17

Hive Active – CrossFit

Warm-up

A: Warm-up (No Measure)

AMQAP 7min

10 goblet squats

15 KB swings

30sec active hang

20 gluten bridges

200m run

glutes activation (No Measure)

banded glutes activation

Weightlifting

B: front rack lunges (4×12)

Each set will be followed by 12 alt. jumping lunges

Metcon

C: Metcon (Time)

For time

30-20-10

Box jumps

Sumo deadlift high pull 35/25kgs

Time cap 15min

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