Main – CrossFit Group WOD

Next Weekend the CF Games Regionals gets underway. The event starts Friday and runs until Sunday. See some amazing athletes and cheer on RPCF’s own Casey Inglis as he competes in the Men’s Individual vying for a a chance to go to LA in July.

Jumping Kung Fu Squats (No Measure)

Perform 50 jumping squats all the while sounding out your best Kung Fu cry (hiyaaa)

Planked To Meet You (No Measure)

10 min Coach led warm-up. Then:
3 min partner facing Plank Hold
Partners find out two things that
they did not know about the other

Shoulder Press (3-3-3-3-3)

10 X 100M Sprint (Time)

10 sets of sprinting 100m 90sec rest between sets!
row or run dependant on weather!

15 sets if rowing !
the run will be down the street on Myrmam St – coach will set up cones !