18:00-19:00 - Coached Open Gym
19:00 - 20:00 CrossFit Group Class
1. Warm up/mobilise
2. Skill: Wall Runs
3. Conditioning:
4 Rounds for Quality:
7 Strict Ring Dips + 10 Sec turn out + hold after 7th rep
10 Wall Runs
4 Skin the cats
15 Hollow Rock
15 Superman Rock
4 Rounds for Quality:
7 Strict Ring Dips + 10 Sec turn out + hold after 7th rep
10 Wall Runs
4 Skin the cats
15 Hollow Rock
15 Superman Rock
4. Recovery