Friday 30 September 2016

Warm Up

3 Rounds
20 Thrusters with an empty bar
10 Sit Ups

Strength

5 Rounds of:
1st Minute: 5 x Thrusters
2nd Minute: 5 x Weighted Pull Ups
3rd Minute: Rest

Then

EMOM 5:

30 sec Plank
15 V-Ups

WOD

For time with a 7min time cap:

2 Rounds of
15-10-5
Power Snatches
Pull Ups

Yes! We are still training during Lockdown. Join our vibrant online community for daily workouts, technique demonstrations and motivation and train at home.

Minimal equipment needed.

Email mark@redxcrossfit.com for information.