Posted on Apr 29, 2016

CrossFit StKilda Workout Of The Day 30/04/2016

A. In teams of 2, complete the following for time:
27-21-18-15-12-9-6
Calorie Row
4-6-8-10-12-14-16
Burpees over Erg

On 3-2-1 GO, Athlete A will complete 27 Cals + 4 Burpees, then Athlete B will complete 27 Cals + 4 Burpees. Athlete A will then complete 21 Cals + 6 Burpees. Continue in this order until both Athletes have competed all Cals & Burpees.

B. Pick a Goat
Handstand Push Up/Walk
Strict Pull Up
Rope Climb

Spend 15mins working on your progressions.

StKilda Barbell

A. Squat + Front Squat
Work up to a max.

B. Push Jerk + Split Jerk
Work up to a max.

C. Dumbell Handstand Push Up
5 x Max reps
Rest as needed between sets.

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