Category: CrossFit Trainers

WOD – 18th January 2014

Warm up 3 rounds of 10 OHS 10 Striders 10 Push ups 10 Situps Skills EMOTM for 10 minutes 10 Toes to bar 5 Burpees 3 minutes rest 100 Double unders for time (500  sinlge unders for time) Kipping pull ups After bash Mobility work – shoulder and hips

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WOD – 13th September 2013

Warm up Barbell warm up   Skills Power snatch Front squats   WOD – 3 rounds for time  25 hang snatches – 30/20 kg 25 Front squats – 30/20 kg 2 minute rest      After bash Hand stand balance practice  

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