Wednesday 8th January 2014

Share This Post

WARM UP: 

5 Rounds of : 10 Samson Stretches

10 Hollow Rocks

10 Air Squats (Hold in the Bottom)

WOD:

For time:

15 Ground To Over Heads (GTOH); 2 Pull Ups; 15 Dips (Rings or Matador)

12 GTOH; 4 Pull Ups; 12 Dips

9 GTOH; 6 Pull Ups; 9 Dips

6 GTOH; 8 Pull Ups; 6 Dips

3 GTOH; 10 Pull Ups; 3 Dips

Scale as Necessary

More To Explore

CrossFit12-12-12 Throwdown 2019 Wrap Up!

This year’s 4th Annual International CrossFit12-12-12 Throwdown which started on Friday 16th August and concluded on Saturday 17th August 2019 at the Woodbrook Youth Centre showcased

Alison’s Testimonial

I was always into fitness, one type or another but fell off the wagon for a few years. My son Niko started CrossFit in 2016

Scroll to Top

Contact us for More Information

  • This field is for validation purposes and should be left unchanged.