CrossFit – Thu, Jan 26
Warm up – Thursday
5mins steady pace on machine
Into
2rds
10kipping swings
10 empty barbell good mornings
5 lateral burpee over the bar
Into
2rds
10kipping swings
10 empty barbell good mornings
5 lateral burpee over the bar
Baird (AMRAP – Reps)
Australian HERO WOD
Men
13 minutes
600m run buy in, 2min CAP – on the 2min mark the 1 min rounds commence.
Run under 2mins do extra pull ups,
Run over 2mins AMRepsAP the remaining 1min or over 3mins move to the next minute of movements.
Men
13 minutes
600m run buy in, 2min CAP – on the 2min mark the 1 min rounds commence.
Run under 2mins do extra pull ups,
Run over 2mins AMRepsAP the remaining 1min or over 3mins move to the next minute of movements.
Then into
3 Rounds AMRepsAP
1 min Pull-Ups
1min Deadlifts 90kg/70kg
1 min Lateral Burpees
1 min rest (rounds 1 and 2 only)
Women
14 minutes
600m run buy in, 3min CAP – on the 3min mark the 1 min rounds commence.
Run under 3mins do extra pull ups,
Run over 3mins AMRepsAP the remaining 1min or over 4mins move to the next minute of movements.
Then into
3 Rounds AMRepsAP
1 min Pull-Ups
1min Deadlifts 90kg/70kg
1 min Lateral Burpees
1 min rest (rounds 1 and 2 only)