TEST Post - Monday 18th April 2016

CrossFit Games 2015 Regionals Event 3

For time: Scale:

1 mile run. Nil, Row (injury)

50 overhead squats (60/40) Load

100 ghd sit ups.

Med ball sit up

150 double unders 300 singles

50 sdhp (60/40) Load

100 box jump overs (20) Height -30min cap Scaled

Newbie: (<6-8months)

1k run or row

50 kb goblet squats

50 sit ups

300 singles

100 air squats (injury)

50 kb sdhp

100 box jump overs or step overs

In this session there will be no time to teach new movements it is advisable to arrive early to spend as much time as possible mobilising and getting organised.

The box will be open from 5.40am.

If there is a movement you are unsure of or need to eliminate due to injury we will do that.

WOD starts at the 20.00min mark of the session.

A warm up has been prescribed

6 x 500m row sprint


4 x 15 GHD back extension

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