Monday 9th January

Fitness
​A) 3 – 4 Sets:
Pull Up:
Level 0: Ring Row x 8 – 10 @20X1
Level 1: Pull Up Negatives x 8 – 10 @30A1
Level 2: Strict Pull Up x 8 – 10 @20X1
Hollow Body Hold x 30 – 60s
B) “The CrossFit Avon Aerobic Capacity Test”
5 Rounds for time:
400m Run
21 Russian Swings (24/16kg)
12 Burpees
Compare to: 18/11/16, 28/9/16, 28/7/16

Performance
​A) Strict Pull Up @20X1 – pick one
Ninja: 5 x 10 reps
Excellent: 6 x 8 reps
Very Good: 7 x 6 reps
Good: 8 x 4 reps
1 min rest
B) 5 Rounds for time:
400m Run
15 Thrusters (40/30kg)
9 Burpee Bar Hops