Announcements

Want to improve your lifting? Next 8 week Barbell Club starts 26 March. Send e-mail to [email protected] to reserve a spot or talk to one of our coaches for more info 🙂

TOA CrossFit – CrossFit

Strength is 4 rounds (12min)

Workout is a repeat from 1st Feb 2019.
3 rounds (9min)

View Public Whiteboard

Gymnastics Strength

Kipping Pull up (8-8-8-8)

If you cannot do 8 tidy kipping pull ups, work on pull up technique using box for 8 reps

Supinated Pull up

Aim for 8-10 reps

Top of Pull up Hold

pronated. Aim for 10-30sec

Gymnastics

Knee Tucks

40sec work / 20 sec rest

Scissors

40sec work / 20sec rest

Superman Rocks

40sec work / 20 sec rest

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