Taylorai, Sam & James Midway through Teams Series Event 3
Monday-(Mobility) TBA by Coaches (PreWorkout) CrossOver Symmetry Activation or Plyo (A) 15.12.9-Thrusters@60%, T2Bar (B) M/E Thruster in 15mins from A (C) Optional 1x20 Front Squats (D) Optional 1x20 Glute Ham Raise (PostWorkout Recovery) TBA by Coaches Including Iron Scap
Tuesday-(Mobility) TBA by Coaches (PreWorkout) TBA by coaches (A) CFSEnduarance Short Intervals 5x3mins 1min Recovery Between-In 3mins 30Reps of a barbell movement@43/30kg, 100 Double Unders, Max Strict HSPU in remaining time. Barbell Movements as follows. Round 1 Push Press, 2 Hang Power Cleans, 3 SDHP, 4 Power Cleans, 5 Push Jerks (PostWorkout Recovery) TBA by Coaches
Wednesday-(Mobility) TBA by Coaches (PreWorkout) CrossOver Symmetry Activation or Plyo (A) For Time-4 Rounds 3 Hang Snatch@80%, 3 Ring Muscle Ups (B) M/E Power Snatch in 15mins from A (C) Optional 1x20 Overhead Squats (D) Optional 1x20 GHDHip Extensions (PostWorkout Recovery) TBA by Coaches Including Iron Scap
Thursday-(Mobility) TBA by Coaches (PreWorkout) TBA by Coaches (A) Individually-CrossFit HeroWOD Dragon (here for details about Dragon)-5km Run, 4mins to find a 4 rep max deadlift, 5km Run, 4mins to find a 4 rep max push jerk (PostWorkout Recovery) TBA by Coaches
Friday-CrossFit Team Series Events 2&3
Event 2
Event 3
Saturday-CrossFit Team Series
CrossFit Kids 3-12
Super Youth 13-19years
CrossFit Granmasters
Michael The Mobility Wizards Corner
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