[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1670 w=210 h=220 float=right]These boys Christian and Mario, straight out of the intro course and both already got muscle ups!
Gymnastics:
- Handstand roll out progressions
- Ring holds
- L sit
- 4 rounds
W.O.D.
‘Partner workout’
- Power clean (60/40)
- Box jump
- Burpee
10 to 1 relay
Partner 1 does their round of 10 reps for all 3 exercises, then partner 2 does their 10, then partner 1 does 9 reps…
Power cleans should be at a weight that allows you to do them fast and unbroken.
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Alice and Aaron had a great Hero workout at Kapit Crossfit – was Whitman. In true form Aaron did not read instructions properly and did RX+
Alice and Aaron had a great Hero workout at Kapit Crossfit – was Whitman. In true form Aaron did not read instructions properly and did RX+
Ha did you go heavier on the power cleans? You are a beast on those!
Ha did you go heavier on the power cleans? You are a beast on those!
yeah 50kgs no wonder Alice Andrew smoked me!
yeah 50kgs no wonder Alice Andrew smoked me!
Good stuff team Andrew Andrew ! xx
Good stuff team Andrew Andrew ! xx