HAVE YOU SIGNED UP FOR THE GREAT PUMPKIN
RACE THIS SUNDAY…. JOIN OUR CROSSFIT SOUTH
SURREY TEAM TODAY
Warm up
- release shoulders
- banded hip release
- Calve stretch
- 25 skips, alternating, SL right, SL left and high knees
- Calve stretch
Skill 10 min AMRAP
Ring push ups D/U or single skip … do weak skip from above Renegade rows…. do not move core and everything is tight !!!
5 rds for time
Rest 1- 2 minutes between rounds if needed 10 Single leg sits hold weight plate 10 Single leg sits hold weight plate 10 Front Squats 65/95 Max Clean and Jerks 65/95