THREE DAYS LEFT TO DO THE THRUSTER CHALLENGE!

3 rounds of 45 seconds work: 15 seconds rest for total reps

Cousins
One arm deadlift right arm
Back extensions
One arm deadlift left arm
Triple unders or Double unders

Cousins = med ball touching floor overhead lying on your back under wall ball area, sit up with momentum carrying yourself into a squat position with med ball in front rack, and from here throw 10 ft to wall ball marker, catch ball in a full squat and in doing so fall backwards into lying with ball overhead, repeat sequence. Do this with the heaviest ball you can use while still reaching the 10 ft marker (about equal to the height of the clock). Do these in front of the big whiteboard. If you touch the whiteboard with the ball you owe us 5 burpees per touch.

On the back extensions, hands behind your head. “Prisoner” style at the top.

Choose something heavy for the deadlift (there is no Rx’d weight).

CrossFit Winnipeg is CLOSED on Canada Day (July 1). However, we will be hosting a “Team Workout” at 9AM for anyone interested. Team workouts are designed to be fun and challenging. You will be teamed with at least one other individual to go through whatever challenges the coaches think might be fun to watch you do. It’s interesting how having teammates teaches you a thing or two about intensity.