Monday 19th February 2018 CrossFit Smash

1. The Open starts this Friday (23rd) sign up here:

https://games.crossfit.com/register/athlete

2. Join you respective gyms team:

  • Phillip: https://games.crossfit.com/team/11372
  • City: https://games.crossfit.com/team/11885

You need to join a team BEFORE 18.1 is announced, it closes on the first week.
Any questions check in with your friendly coach or Keely

40 min EMOM

City

  1. rower\Air Bike - calories 7-15 
  2. strict pull-ups 5-15
  3. russian swings 32/24 - 20 reps
  4. nose breathing 

1 movement per minute, you choose your calories based on what you think you can maintain for the whole workout. Aim to not drop down unless you've really miscalculated.

Nose breathing - this can be the hardest station, aim to be breathing in and out through nose only. 

Phillip

  1. rower calories 7-15 
  2. assault bike calories 7-15 
  3. run 100 m
  4. nose breathing

As above, choose a number you can hold on to for the full time, but will also challenge you.

Nose breathing - this can be the hardest station, aim to be breathing in and out through nose only. 

 

 

 

 

Greg Fraser