CrossFit – Tue, Jan 31
Notice of Annual General Meeting (AGM) – Moranbah CrossFit
7:00pm Tuesday, 31st January 2023, Moranbah CrossFit – Flinders Dr
All positions vacant and all members invited to attend. Pizza will also be provided.
CrossFit class will be scheduled for 6:00pm – 7:00pm.
7:00pm Tuesday, 31st January 2023, Moranbah CrossFit – Flinders Dr
All positions vacant and all members invited to attend. Pizza will also be provided.
CrossFit class will be scheduled for 6:00pm – 7:00pm.
Warm up – Tuesday
2 rounds:
1min cardio of choice
10/10 single arm KB cleans
8/8 side lying clams
1min cardio of choice
10/10 single arm KB cleans
8/8 side lying clams
Front Squat (Front Squat
4 sets of 5 @ 75-80%)
4 sets of 5 @ 75-80%)
Met Con – Tuesday (Time)
4 rounds for time:
400m run
20 steps Single Arm KB Overhead stationary Lunge @ 16/24kg (alternate hands each round)
10 Pull-ups (Odd rounds: strict/Even rounds: kipping)
400m run
20 steps Single Arm KB Overhead stationary Lunge @ 16/24kg (alternate hands each round)
10 Pull-ups (Odd rounds: strict/Even rounds: kipping)
ADV Option:
6/8 bar muscle ups
Accessory
2 rounds for work:
6-8 Single DB Bulgarian split squats each leg
8-10 each leg single leg RDL’s
6-8 Single DB Bulgarian split squats each leg
8-10 each leg single leg RDL’s