Workout of the Day

Christmas Eve WOD 24.12.2018

CHRISTMAS EVE OPENING HOURS & CLASS TIMES:

7:00am – 8:00am = CrossFit Class
8:00am – 10:00am = Open Gym
10:00am – 11:00am = CrossFit Class
11:00am – 12:00pm = CrossFit Class

NO EVENING CLASSES

Warm Up:
Row, Ski or Assault Bike:
30 Seconds On
30 Seconds Off
x 5
Stretch & Mobilise

Movement Re-Cap & Practice

WOD:
For Max Reps of:

6 Minute AMRAP of:
10 Calorie Row
20 Kettlebell Swings @ 16/24kg

Rest 2 Minutes

6 Minute AMRAP of:
10 Wallballs @ 6/9kg
20 Ab-Mat Sit Ups

Rest 2 Minutes

6 Minute AMRAP of:
10 Calorie Ski
20 Alternating Lunges

Rest 2 Minutes

6 Minute AMRAP of:
10 Hang Dumbbell Snatches @ 15/22.5kg
20 Double Unders

Rest 2 Minutes

6 Minute AMRAP of:
10 Assault Bike Calories
20 Burpees

* Scale WEIGHTs as needed
* Scale DU’s for 10 Reduced Reps or 50 Single Unders

Book into a class

We are now using TeamUp for booking into classes

You can get the app from the App Store or Google Play or you can use the Booking Page page to login to TeamUp