Workout of the Day
A. 1RM close grip bench press with pause
B. 3x 8 regular bench press
C. 3x 12 strict ring dips (add turnout is possible) or 6x 3 negative ring dips
D. 3x 12 strict pull-ups or 6x 3 negative pull-ups with resistance where possible
E. Tabata press-ups
Extra credit: 100 abmat sit-ups
Tonight there is weightlifting at 19:30 this class will run alongside the regular 19:15 class and you do not need to be a member of CFG to attend. Class runs for an hour and costs just £3 per person. There is no minimum standard to partake in this class.
There will be no weightlifting on Saturday due to competition.
Saturday there will be CrossFit Kids and Girls WOD at 11:15.
Sunday there will be a flexibility class with Khi at 10:00.