Crossfit South Surrey and Sonia Herrewig are the

proud sponsors of BAYSIDE MINI RUGBY……

Let the games begin!

WEAK SKILL 15 MINUTES Asseccory work: Three sets of: 6-8 reps ps Single-Leg Deadlifts 45-60 sec. Nose-to-Wall Handstand Holds 8-10 bicep curls….shoulder in alignment, elbow not to go back and “BREAK THE BAR” 6-8 ps Renegade rows then 1.5 mile run Scaled down version Asseccory work: Three sets of: 6-8 reps ps Single-Leg Deadlifts, MW and dont lean over too far while keeping 3 point contact 45-60 sec. Wall Handstand Holds 8-10 bicep curls….shoulder in alignment, elbow not to go back and “BREAK THE BAR” 6-8 ps Renegade rows – MW then 1.5 min run