Strength.
A1. Back squat Tempo 20X1. 4,4,4,4.
Rest 60sec.
A2. Barbell SL RDL Tempo 3111. 4-6/leg.
Rest 2min.
Conditioning.
16min omem.
1. 40sec Cal row.
2. D-ball hold (bear hug) AHAP.
3. 40sec Amrap double unders.
4. 30sec Weighted wall sit AHAP.
Archive
CrossFit Coleraine
Beginners class 30th September 2017
Skill.
Sumo deadlift high pull.
Conditioning.
18min Amrap in teams of 3.
20 KB SDLHP. AHAP
20 Partner burpee.
30 KB SDLHP.
30 Partner burpee.
Add 10 reps after each completed rd.
Athlete must be running 200m at all times. Athletes switch after each completed run.
