19 September 2015 19 September 2015
Saturday 19 September 2015 '19 September 2015'

brandonIf you have been interested in trying CrossFit, today is the day.  Coach Isaiah and Nic will be coaching the workout at 1030!  Come give it a try.
1. Warm-up level 2
a. 2×20 GHD sit-ups
b. Slow 10 minute AMRAP
10 Burpees to target
10 Empty bar push press
30 Seconds “nose and toes” HS hold
2. Lift
Find 1RM push press
3. Met-Con
15-12-9
Toes to bar
Thrusters 135/95lbs
4″ Deficit kipping HSPU

1. Warm-up level 1
Slow 10 minute AMRAP
10 Burpees to target
10 Empty bar push press
30 Seconds “nose and toes” HS hold
2. Lift
Find 1RM push press
3. Met-Con
15-12-9
Toes to bar
Thrusters 95/65lbs
kipping HSPU

1. Warm-up Base
Slow 10 minute AMRAP
10 Burpees
10 Empty bar push press
10 Seconds “nose and toes” HS hold
2. Lift
Find 1RM push press
3. Met-Con
15-12-9
kne ups
Thrusters 75/55lbs
push ups

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