Thursday, 5 January 2012

raftermuscleup
 Sarah Wilson, Fashletics

A - Warm ups 
3 rounds 
Hamstring walk outs 
15 pvc pass overs 
15 scaled HSPU 
15 jumping lunges 

B - Snatch Balance tekkers 
 15 mins

C - Thanks to crossfit endurance
10! (10-9-8-7-6-5-4-3-2-1 reps) for time of:
Deadlift, @ Body Weight
Unbroken* KB Swings, 32/24kg

*In order for KB swings to be unbroken, the swings for each set should be continuous; athlete cannot set the KB down or “rest” holding the KB.

7 burpees must be performed on the spot each time the swings are broken before continuing.

1 comment:

BamBam said...

Helen @16 13:21
Michael @24 8:24
Bear @24 15:21
JNR @24 7:39
JC @24 10:15
Ian @Rxd 11:32
Joe @24 10:40
Leigh @24 9:22
Pants @Rxd 9:09
Pukie @Rxd 13:50
Jizz @20 9:29
Simon @24 7:50
BamBam @16 8:26
Snatch @20 11:34
Dave @24 15:41
Steve @24 16:24
Claude @12 12:38
Chopper @24 9:21
Joy @16 11:04
Tinker @24 11:18
CoCo @Rxd 7:58
Tracey @16 12:02
Ollie @16 12:03
Matt.O @24 9:07
Danny @20 8:15
Ryan @16 12:34
Bruce @Rxd 16:43
Sarah @16 16:31
Julian @20 13:19
Alex @24 13:06
Blake @20 12:28
Scott @16 10:44

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