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CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park




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Thursday 4th July

Today's Training


Every minute on the minute for 40 minutes (8 rounds):
1) 20 DB Reverse Lunges
2) 20 Single Leg V-Sits
3) 20 Press Ups
4) 60 seconds Max Calorie Row, Ski or Bike
5) Rest

- No prescriptions on weights or DB position for the lunges. Aim to work with a load where you can maintain 20 unbroken quality reps for all 8 rounds. DB can be held in hang, rack, goblet or overhead position.

- For V-Sits and Press Ups choose a movement difficulty (and/or reduce rep number) that you can complete in the minute for all 8 rounds.

- Score is total Calories accumulated across all 8 rounds.

Gymnastics at 7pm

Gymnastics Coaching and Conditioning


Every 90 seconds x 5 rounds:

30-45 seconds work per station focussing on technique and position.

1) Handstand to Forward Roll to Squat

2) Ring Muscle Ups

3) Box Jumps

4) Hanging L-Sit



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