SpinCity Crossfit Session - 4/2/09

Technique work on the mother of all exercises, The Squat.

Two teams;

Aim is to Row 5000m as fast as possible within the team.

Explanation = There are approximately 5 people on each team, each member of the team will row 500m as fast as possible. While the other team members are waiting for their turn to row they must complete;

as many rounds as possible of;

7 x lunges (each leg)
7 x sit ups
7 x Air squats
7 x push ups
7 x burpees
7 x thrusters (m 20lbs/w 10lbs)

Results =

Team A completed the task in 26 min's 10 sec's

Team B completed the task in 23 min's 18 sec's

A massive well done for effort and hard work to:

Charlotte, Jenny, Nick, Adam, Rhonda, Sherine ..... see you all next week!