CrossFit WOD, October 31, 2018

Wednesday 31/10/2018
FREE SHIRT – Unbound Athletic is putting together cutomer testimonials to be used for advertising purposes. See Tracey if you would like to share your positive expereinces at our facility – and receive a FREE SHIRT.

Movement Prep
2 rounds
20 Mountain jumpers (hands outside feet heels to ground)
20 heel pumps
20m banded squat walk
10 single leg glute pumps

Strength & Conditioning
Front Squat (4 x 7 @65-70%)
4 working sets all sets are to be tough.

Metcon (3 Rounds for reps)
3 Rounds
300m Run
7 Clean & jerks
14 Burpee over bar
max (Bar muscle ups/ ctb / pull ups)

Rx+ Rx Int/sc
85/50 60/40 45/30
Muscle ups CTB Pull ups

4Minute Rounds
1 Minute rest between

Jerk dip holds (3-3-3-3)
Vertical dip hold form stand with intent
2 second pause in the dip

join us


Want to know more? How to get started? Membership options and inclusions, No Contract Options, casual trial weeks and more….