Please note Bank Holiday hours 10am/12 noon/5:30pm/6:30pm
Mobility & Strength classes on at 9am/6pm.

Strength & Conditioning
Gymnastics Warm Up
5 Rounds of Right Side Plank/Left Side plank, resting 60 seconds.

Strength
A) Single Arm Romanian Deadlift 3 x 8
-Hip Flexor Stretch (30 Seconds)-
B) Single Arm Overhead Press 3 x 8
-Crossover Stretch (30 Seconds)-

Conditioning

7 rounds for time of:

15 Wall Balls 20/14lbs
10 Burpees

(20 minute cap.)


CrossFit

Gymnastics Warm Up
Muscle Ups (rest 30-90 seconds)
OR
5 x 3 Banded/Rowing/Kneeling Muscle Ups, rest 90 seconds

*Note: These do not have to be strict muscle ups

Skill

7X1 Hang Snatch (just above knee) – work to a max for the day

Conditioning

7 rounds for time of:

15 Wall Balls 20/14lbs
10 Burpees

(20 minute cap.)

The 2 Reasons People Fail – Geoffrey James