Wednesday 29/04/15

Had visitors this morning - Richie and Casey from Beachbourne CrossFit came along for a workout. Was great fun having them here for a cheeky little partner wod.  

...Warm up
...5 walkouts
...10 air squats
...10 KB swings
...Mobilise
...Shoulders
...Lats
...Stabilise
...pressups holds
...Strength
...Deadlift 5 x 5
...(use 5x3 weight)
...Partner wod
...AMRAP 15 mins
...Complete 30 of each - both partners work at the same time, you may swap over whenever you like.  Complete 30 reps of each pair before moving on to second pair of exercises
...box jumps / ab mat situps
...KB swings / DB snatches
...burpees / lunges
...each round completed takes 20 reps off the 100 thrusters you need to complete between you to buy out!
...Stretch