Workout of the Day

CFM Social Night at Hansel & Gretel - 1st July. Details on the CF Mitchy Fb Page, or email Scotty@crossfitmitchelton.com.au for deets.

**NO YOGA TONIGHT**

 

“Partner Pass Out”
Each partner must complete total of 5 rounds of each of the movements below (alt work/rest with each partner). Together complete 1 mile each on the Assault bike before moving to next movement

For time:
5 ROUNDS:

5 Back Squats (60/40kg)
1 mile bike
5 ROUNDS:
5 Bench Press (60/40kg)
1 mile bike
5 ROUNDS:
5 Power Cleans (60/40kg)
1 mile bike
5 ROUNDS:
5 Pull-ups
1 mile bike
5 ROUNDS:
5 box jumps
24/20”
1 mile bike

Extra Training

Hip Thrust
Squeeze glutes and hold for 3 seconds at the top of each rep.

Tabata mashup
20 secs on 10 secs off for 8 total rounds (4 on each movement)
Hollow rock
Plank hold

Log results on Beyond the Whiteboard
OR
Log your Results via your WODIFY account

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