Announcements
Friday 27th Sep – Public Holiday – 8 & 9am WODs only.
Saturday 28th Normal Timetable – CrossFit Total
CrossFit 3000 South Melbourne – Gymnastics
WARM UP & ACTIVATION
A) Scap Retracts 3×8
*hold 10s dead hanga b/w each set*
B) E2MOM: 1/4 Get Ups 3×8 each arm
C) E2MOM: KB Rows 3×10 each arm
STRENGTH
Tempo Eccentric RR 4X8
*at difficult progression*
MUSCLE ENDURANCE
8 Min EMOM
30sec on, 30sec off:
Max Reps Pull-Ups/C2B
SKILL
15mins to work on pulling skills:
– Kipping/Butterfly efficiency
-Linking Pull-Ups/C2B
-Linking MU