CrossFit Cheltenham WOD
CrossFit Class
Skill / Strength
Complete 4 rounds of the following with 2 mins rest between each round
Jump squats - 5 reps @ 35% of your 1RM
Jump 5 hurdles at 30/20"
Metcon
50 Jumping Back Squats 20/15kg
75 Deadlift 20/15kg
100 Double-Unders
75 Push Press 35/25kg
50 Burpees
3-2-1-GO!!
Competitors Class
Tribal Team Training (All members welcome)
In teams of 4 rotating in the same order, complete the following for time:
60 foot handstand walk each, in a relay format
30 Bar muscle ups (or assisted, 2 reps=1 unassisted)
100 Kettlebell swings 32/24kg
Carrying one kettlebell 100m each complete 400m run as a team 32kg
Opposite sex pairs pairs wheelbarrow walk 3 rounds of 50 foot each
20 Burpee box jump overs as a team over a 20" box (must be jumped up, may be stepped down) (Chest to the floor and the jump on the box must be in time for a 'good rep')
3-2-1-GO!!
CrossFit Class
Skill / Strength
Complete 4 rounds of the following with 2 mins rest between each round
Jump squats - 5 reps @ 35% of your 1RM
Jump 5 hurdles at 30/20"
Metcon
50 Jumping Back Squats 20/15kg
75 Deadlift 20/15kg
100 Double-Unders
75 Push Press 35/25kg
50 Burpees
3-2-1-GO!!
Competitors Class
Tribal Team Training (All members welcome)
In teams of 4 rotating in the same order, complete the following for time:
60 foot handstand walk each, in a relay format
30 Bar muscle ups (or assisted, 2 reps=1 unassisted)
100 Kettlebell swings 32/24kg
Carrying one kettlebell 100m each complete 400m run as a team 32kg
Opposite sex pairs pairs wheelbarrow walk 3 rounds of 50 foot each
20 Burpee box jump overs as a team over a 20" box (must be jumped up, may be stepped down) (Chest to the floor and the jump on the box must be in time for a 'good rep')
3-2-1-GO!!
