15 February 2016

Article: How Many Calories Does CrossFit Really Burn?

Family Day Fun !!!

Warm-up
PVC Switch
quickly move in direction given to adopt neighbours position with their vertical PVC -- don't let the PVC fall, or you will get extra warm ....

Mobility
Hamstring Stretch
Glute / Hip Stretch (ankle on knee ...)
Lat Stretch

Metcon
Partner WOD 1:
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Slams =
A: 10 x Ball Slam (10, 20, 30#)
B: Hold Plank position
Switch

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Slams
A&B: 10 x Pass to Left
Slams
A&B: 10 x Pass to Right
Slams
A&B: 10 x Pass Over/Under
Slams
A&B: 10 x Pass Under/Over
Slams

Partner WOD 2:
5 RFT:
A: 10 Burpees
B: Hold Kettlebells / Weighted Bar ...
Switch
A: 10 Pull-ups (Ring Rows)
B: Hold Kettlebells / Weighted Bar ...
Switch