Tel: 02 9416 7716

Tuesday 26/09/17

Hive Active – CrossFit

Warm-up

A: Warm-up (No Measure)

AMQAP 8min

10 lunge + twist

10 KB single leg romanian deadlift e.s.

10 WB

10 ring row

10 push ups

30 DU

Weightlifting

B: Single arm ring row (4×8 e.s.)

Stay tight, focus on your core.

Pull the ring to your ribcage

C: Bent Over Row (5×10)

no hookgrip

no mixed grip

Metcon

D: Metcon (Time)

5 rounds for time

1 Wall walk

20 DB snatch 20/15 kgs

30 DU
Wall walk starts and finish with your chest on the floor

Optional accessory work

Waiters Carry (800m total)

Swap side every 100m

Conditioning class

Metcon (AMRAP – Rounds and Reps)

Partner WOD

AMRAP 25min

2 wall walk

40 DB snatch

20 box jumps

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