200 metre run

Calf pumps, Boot strappers Scorpions, bird-dogs Shoulder & hip activations with a band

Mountain climber compl.

Air squats with T-twists

Tyre flip demo and practice

Burgener – warm up your bar

 

Memorial WOD

 

“Rhodri”

 

In memory of Rhodri Thomas (35) member of CrossFit Aberdeen

 

Passed away: 11/04/2013 from Cancer

 

For Time (in Team of 3)

 

5 Rounds of:

 

·      33 Power Cleans (RX 80/60 Kg)

·      12 Tyre Flips

·      420-meter Team Run

 

Then:

·      129 Burpees

 

 

Team work:

·      Have a captain to count you in … 3, 2, 1, flip

·      You can break up the work to suit … if

“U-go; I-go; They-go” you can pick from the heavier end of your weight range – you ARE stronger than you think!

 

Remember:

·      Maintain your form and have strong pulls, big shrugs and fast elbows on the Cleans