LIFT

Pause Bench Press 4 x 4 – 1 Second pause at the bottom of each rep. Stay tight.

Use 60-70% of your 1 Rep Max. If you are new work to a challenging weight across all 4 sets.

WORKOUT

“Helen”

Performance
3 RFT:
400 meter run
21 Kettlebell Swings 24/16kg
12 Pull-ups

Fitness
3 RFT:
400m Run
21 Russian KB Swings 24/16kg
12 Body Rows

MASH UP @6:30PM – NEXT LEVEL TRAINING

Next Level Training will consist of a little bit of friendly competition while being held to standard and practicing some team work. Although designed for experienced members we will have scaled options available.

We will be doing CrossFit Games Open Workouts, New Zealand Fitness League Team Workouts and a few other things we don’t normally do in class.

If you are keen to compete, or are not sure if you are ready, then this session is a great place to find out where you are at.

THROWBACK THURSDAY

2014 NZFL Round 2

2014 NZFL Round 2