Queen’s Birthday Workout

On Monday, 1st October, Dialogue will be running a CrossFit workout at 8AM, followed by an OPEN gym from 8-12pm! Feel free to bring your friends for a super fun team-of-four workout 🙂

 

Monday

Warmup

2 rounds

2 laps banded vibrations

20 single leg calf raises

10 WB

20 walking lunges

10 banded OHS

 

Workout

Teams of 4

*35min cut off

Buy in

3 / 4 km row

then…

200 DU

80 DB snatches @10/15 15/22.5 (single)

40 DB walking lunges @10/15 15/22.5 (single)

12 Muscle ups/CTB

200 DU

80 DB thrusters @10/15 15/22.5

40 DB walking lunges @10/15 15/22.5 (single)

12 Muscle ups/CTB

200 DU

80 DB power cleans @10/15 15/22.5

40 DB walking lunges @10/15 15/22.5 (single)

6 Muscle ups/CTB

200 DU

80 DB GTOH @10/15 15/22.5

40 DB walking lunges @10/15 15/22.5 (single)

6 Muscle ups/CTB

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