Skill of the Week:
Kipping (Bars/Rings)
Warm Up
1km Row
Mobility
Bodyweight Good Mornings
Leg Swings
CrossFit Total
Squats
Deadlifts
Press
Recommended Rep Range
5-3-2-2-1-1-1
Warm up to as many reps as per needed using a lighter load. 20 reps to 1 with increasing loads.
Do not try if you are not feeling 100% confident or ready.
Miss the rep if you feel that there is a need to.
Do Not Be Greedy, Pig-Headed or easily influenced.
This is about what you and your body can physically do at this point in time, not what someone else expects you to or what you used to be able to do.
Not everyday can a PR day.
It is a bonus if it is.
PM
500m Row
Time Trial
Fight Gone Bad
5 Rounds
1 min per exercise
1min rest in between rounds
Wall Balls
Sumo Deadlift High Pulls
Tyre Jumps
Push Press
Row for calories
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