Wed 7 Jan

Posted: January 6, 2015 by ollyoz in Uncategorized

CFK Warm Up

+ KB 50 Swings light weight (20/12kg)

WOD

Complete as many rounds as possible in 20 minutes of:
15 Strict hanging Leg raises – raise knees up to just above hip level, avoid swing.
60/40kg Deadlift, 21 reps – slow and controlled, tight core and breathe throughout.

Progression/ Scaled

15 leg raises lying down, from floor to above hips.

21 kettlebell deadlifts, vary weight to ability. Wider stance.

Taken from CrossFit.com 8 Jan 2014

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Comments
  1. donna says:

    Donna 30kg – 9 plus 11LR
    Tim 50kg – 9 plus LR
    Andy ?? 9
    Steve 24kg KB – 12 plus LR
    Tom 50kg – 10 plus LR
    Oly 50kg – 10 plus LR & 3 DL
    Bex – 10 min – 25kg – 7 plus 13LR

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