1. Warm up
2. Strength training; resting 60 seconds between sets:
3. For time; 21-15-10-6-3-1 reps of:
Hand release push up
4. Recovery: mobility
Also please have a look at this link for the video download I have been talking about, definitely worth a watch. While you are there, make sure you have a look through the rest of the CrossFit Journal, $25 a year for an amazing resource.
Jenny 85 kg; 11:00 (G + B bands)
Simon 85 kg; 9:14 (B + R bands)
Lauren 50 kg; 8:45 (G band)
Lucy 65 kg; 9:00 (G + B band)
Suzannne 60 kg; 9:29 (G + R band)
Kate 67.5 kg; 9:50 (G band)
Well done everyone, great atmosphere in the class today, have a great weekend!