Thursday 19.09.19

CrossFit

A. 15 TNG Deadlifts
10-20m Handstand Walk – 40 sec cap

Rest 3 mins

9TNG Deadlifts
15m Handstand Walk – 40 sec cap

Rest 3 mins

6 TNG Deadlifts
10-20m Handstand Walk – 40 sec cap

Rest 3 mins

3 TNG Deadlifts
10-20m Handstand Walk – 40 sec cap

Or

4 x 3-5TNG Deadlifts
+
Handstand Skills or 4 x 8 Dual DB Press

B. 2-3 Rounds
30 secs Hanging Flutter kicks
Rest 10 secs
40 secs Russian Twists
Rest 10 secs
50 secs Band Tricep Extension
Rest 2 mins

MetCon

A. In Teams – AMRAP x 7 mins
Plate push on Astro
After you push the plate Hold an L Sit for 20 secs

B. In Pairs – Alternating rounds
AMRAP x 8 mins
3 SA KB Hang Power Clean and Press
5 Jump Squats
15 DUs or skips

C. 2-3 Rounds
30 secs Bench Press
Rest 10 sces
60 secs Flutter Kicks
Rest 10 secs
30 secs bicep curls
Rest 2 mins

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