Thursday 14th April 2016

Fitness
A) 5 Sets:
Handstand Hold x 30 – 60s (Preferably nose and toes to wall.
Pull Up x 8 – 10 @20X1 (Scale to 3s negatives or partner/self assisted negatives)
B) “The CrossFit Avon Aerobic Capacity Test”
5 Rounds for time:
Run 400m
21 Russian Swings (24/16kg)
12 Burpees

Performance
​A) 5 sets:
Strict HSPU x 2 – 10 @20X1
Strict Pull Up x 2 – 10 @20X1
Choose a target and be consistent
B) Every 2 mins for 16 mins
At 0:00 – 16 Front Rack Forward Lunges (60/40kg)
At 2:00 – 16 Renegade Rows (20/15kg)
Repeating