Sunday 19.05.24

On weekends we cannot enter through the usual spot (Gate 8). You must enter through Gate 1, which is near the Railway line on Graylands Road. CrossFit:

A. 3 Rounds:

A1. 15 DB Bent Over lateral raise

A2. 10-12 Monkeyfoot Leg Curls

B. "Flow"

20 minutes @ easy pace:

25/18 cal echo bike

5 Jefferson curl with 4-7kg DB only

10 walking reach arounds

25/18 cal echo bike

5 sumo stance squats w/ 3 sec hold in bottom of each

5 Sotts Press (20/15kg)

or

20 min AMRAP:

25/18 Cal Echo Bike

18 Dead Ball Slams (12/9kg)

9 Dead Ball Over Box (30"", 20/15kg)

18 Dead Ball walking lunges (12/9kg)

25/18 Cal Ski

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