LIFT

Dynamic Effort Upper – Speed Bench 3 position Narrow, Normal, Wide.

3 x 9 increase weight from last time (as long as speed is there)

ACCESSORY WORK
Wide grip Pull Ups/ Body Rows 3 x 8

WORKOUT

Performance

3 Rounds for Reps of:

1 Min Row (Cal)

1 Min Rest

1 Min Pull Ups

1 Min Rest

1 Min PP 45/30kg Use a rack

1 Min Rest

Fitness

3 Rounds for Reps of:

1 Min Row

1 Min Rest

1 Min Jumping Pull Ups

1 Min Rest

1 Min DB PP 15/10kg

1 Min Rest

Superhero WOD V2

Saturday May 16 – Superhero Fundraising Workout at 9am

We are hosting a fundraiser for the family of one of our former members. Raukawa’s husband was already battling bowel cancer when they found out their 3 year old son had a brain tumour. This required urgent surgery and the family has had to relocate to Christchurch for the surgery. There is more information and you can donate directly on their Givealittle page here: https://givealittle.co.nz/cause/helpthecomerfords. If you can’t make it to this one, CrossFit Hutt Valley will also host the fundraiser on May 23rd. Sign up as usual on Influx for this free session.

MOBILITY MONDAY