9am-12pm – Open Gym

9am – Plyometrics – Quick Feet – Coach Clare

10am – Technique & Movement – Wall Walk/HSPU/Shoulder Taps/HSW – Coach Clare

11am – CrossFit – Coach Clare

12pm – Olympic Lifting – Squat Snatch/Squat Clean/Fat Bar Muscle Clean & Press – Coach Clare

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CROSSFIT

MetCon

4 Rounds For Time of:

200m Row

15 Banded Squat Jumps

5 SA Burpee – L

200m Row

10 Med Ball Pushups

5 SA Burpee – R

200m Row

15 Weighted Situps

5 SA Burpee – L

200m Row

10 Ring T-Rows

5 SA Burpee – R

Mobility

Group Stretch (10 Minutes)

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