Friday 18/4/14 – Performance

EASTER SCHEDULE

18/4/14 GOOD FRIDAY- 9:30AM CROSSFIT CLASS, 10:30AM COMPETITION CLASS
19/4/14 SATURDAY- 8:00AM OPEN GYM
20/4/14 SUNDAY- CLOSED
21/4/14 MONDAY- 9:30AM CROSSFIT CLASS, 10:30AM COMPETITION CLASS
25/4/14 ANZAC DAY- 7:30AM CROSSFIT CLASS, 8:30AM COMPETITION CLASS

Workout of the Day
“Miracle Mile”
Sprint 400 meters
25 x Kettlebell Swings
Farmer’s Walk with heavy DB 0-200m and 400-200m.
Waiter’s Walk with heavy DB 200-400m and 200-0m.
25 x Box Jumps
Sprint to the 0-200m and 400-200m.
Walking Lunges 200-400m and 200-0m.
Burpees x 25
Sprint 400 meters with 9 kg Medicine Ball

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