*Polite reminder*
The community in CrossFit prides itself on supporting each and every person right through until the end of the workout. Above is a photo of me being cheered on as the last person to finish a workout. (Yes it happens to us all). Lately I have noticed that some people have started clearing their equipment away whilst others are still finishing their workout. Please can you ensure that you support and cheer on your fellow members right through until the last person has finished. It’s not very motivating if you’re the last person pouring your heart into a workout and you see people stacking their bumper plates away! The only question you’ve got to ask yourself is how would you feel if you were the last person working and everyone around you just filtered off to leave you standing alone?…
Thursday 22-05-2014
Warm up and Mobilise
Rx’d:
For time:
21-15-9-6-3 reps:
Handstand push up
Front squat (50kg/80kg)
Bar facing burpee
Scaled:
For time:
21-15-9-6-3 reps:
Hand release push up x 2
Front squat (35kg/60kg)
Bar facing burpee
Kettlebell Workout of the day (Class 6:00pm-7:00pm)
a)
EMOM x 10 minutes:
Odd minutes = 10 Double front squat
Even minutes = 10 Double swing
b)
Windmill 3 sets x 5 reps per side
c)
EMOM x 10 minutes:
Odd minutes = 10 Double floor press
Even minutes = 10 Double bent over row
d)
Turkish get up 3 sets x 5 reps per side