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Fitness@CrossFitSydney.com.au
CFHQ WOD
For Rds
20MIN
250m Row
21 reps 40kg SDLHP
15 Chin Ups
Record Rds complete and fractions
ENDURANCE WOD
Swim, Bike, Run, C2
3x5 min intervals w/3min recovery between rounds.
Hold maximal distance possible on each of the 5 min.
Foul if you get slower or loose distance on each round.
Foul = 2 min Isometric Squat hold.
STRENGTH WOD
Snatch
70%x1x4
C&J
70%x1x4
Ab Wheel
3x15
Happiness
Set SMART Goals
Specific Measurable Achievable Relevant Timed
Eat Well Exercise Regularly
Get enough Quality Sleep and rest
Experience Relaxation methods and meditate
Build Positive experiences and relationships
Experience Challenges
Vary routine
Practice appreciation and gratitude
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