9 Jul 15 - CrossFit Fibre

Warm up: (10 mins)
Skipping 3 min, Movement Flow

Strength
EMOM 10 minutes
Odd: 5 Ring Dips
Even: 6 Cleans 75-80%, 4 Burpees

Cindy on Roids; 15min AMRAP
5 Chest to Bar/Rings
10 Decline Push Ups 24/20
15 Pistols

Notes:
EMOM reps for quality

WOD
Scale C2B to Chin Ups
Decline Push Ups on Box
Total of 15 pistols, Bias the extra reps to your weaker foot. Make sure thigh is in line with your foot. Scale to Air Squats

Scale WOD to Cindy
5 Chin Ups
10 Push Ups
15 Air Squats

crossfit-fibre-090715.jpg

7pm Beginner

Warm up: (10 mins)
Double Unders 5 min

Strength (15 mins)
Bent Over Row 5 x 5
Shoulder Depressions 10 reps x 4

WOD- Partners
5 min AMRAP
2 Sandbag Carries & 2 Sprints = 1 round

5 mins AMRAP
P1 = Row 100m = 1 round
P2= Deadlift hold 90/70

5 mins AMRAP
Max Reps Shoulder to OH

Accessories:
Deadbugs 3x