​Groundworx CrossFit Newmarket
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Thursday- Nickle & Dime

1/4/2018

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Picture
CrossFit

Partner complete 5 rounds each of:
21 Abmat Sit-Ups
15 KB Swings (24/16)
9ea. Pistol Squats
9 cal. AirBike

*Round for round

Sweat-X

3 Rounds of:
10 ea. Single Leg Hip Bridge
20 sec. ea Side Bridge
40 sec. Front Plank

6 Rounds of:
10 Cal. Anything
10 Box Jumps
10 DB Deadlifts


Open Prep


1. Strict Handstand Push-ups
Alternating On the Minute x 12
Odd – 18/15 Calorie Row
Even – Max Strict Handstand Push-ups in :40 Seconds


2. Pause Front Squat
Build to a Heavy Single

3. Class WOD


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