Rest Day

Jem hanging out at CFP

For those coming in to CrossFit Penrith

Hang Power Clean

Skills or 7,7,7,5,5,5,3 rm

NANCY

5 Rounds for Time

400m run

Overhead Squat 40kg/30kg

Can you Feel It??

Gymnastic skills for 20min
Then
4 Rounds for time
5 Thrusters
10 Front Squats
15 Back Squats
20 Alternating Lunges
25 Ring Dips
Aim, is to not let the barbell rest between exercises. Rxd weight is 50% bodyweight

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Run Forest Run

Run 5km

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Tabatha That!!!

Push Press

5,5,5,3,3,2

Then

8 Rounds 20sec on 10sec off

Squats

Sit-Ups

Thrusters 30kg/20kg

Push-Ups

Rest One Minute between exercises

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Rest Day

Chris Speiler & JC

REST DAY

For those coming into CrossFit Penrith

Deadlift

Find your 10rm for 5 sets then 5rm for 3 sets.

This should take 30min so take time working form & finding your true RM for prescribed reps.

AMRAP IN 20MIN

200m run

5 SDHP 40kg/30kg

10 Box Jumps

15 Pull-Ups

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