1.) Andfit Shoulder activation

2 rounds: 5 shoot throughs / 5 Wall slides / 5 Active kips / 5 dowel L-grip pass throughs

 

2.) Bench Press 

8-8-8-8-8 Bench press

*Start heavy and attempt to maintain your starting weight. Rest a full 90sec between sets.

 

3.) Conditioning

For time:

50 Double-unders
30 HSPU
30 TTB
15 HSPU
15 TTB
50 Double-unders

 

Battle Of The Bridges

Below is who we have signed up so far. There is still room in all divisions so email info@crossfitnorthharbour tonight if you are keen. This is the perfect opportunity to apply your fitness and have a friendly throwdown at another gym.

Here is a message from our friends at Industrial Athletic:

Hey gang, Industrial Athletic will be at the ‘Battle of the Bridges’ comp this Saturday, and we are bringing a stack of goodies…. take advantage and get some shorts, tops, tees, ropes, wraps, palm guards & gloves freight free  See you Sat

Beginner		Intermmediate		Rx
Female	Male	Female	Male	Female	Male
Sally-Anne	Dharmesh	Teresea	Mark	Marlena	Travis
Belinda	Martin	Amanda	Ryan	Bernie	Jacob
Chloe	Wally	Sandy	Dave	Leehane	Gareth
Mayara	Matt White		Corey	Victoria