14 Sep Friday 15th September
Kia ora whānau,
In support of Māori language week, each day we will be giving you a kupu Māori (Māori word) and a kīwaha (colloquial phrase) to add to your basket of knowledge. These kupu are based around the movements of CrossFit.
Pīoneone – Push up
Kīwaha – Mate ururoa! = Die fighting!
Build to a heavy single
15 min amrap
15 Push press (42.5/30)
15 Box jump over (30″/24″)
15 Pull ups
*Partner 1 cycles through the amrap, while partner 2 rows 400m.
*At the completion of the 400m row, partner 2 continues the amrap, while partner 1 rows 400m.
*continue to flow through the amrap and row, until the 15mins is up.