Adam R & Grant F will be representing Crossfit Ringwood at Soul Rebel Competition if you’re interested in coming to support CrossFit Ringwood crew, the competition is being held at 7am till 5pm at 3/8 Theobald Street, Thornbury. Check our twitter, Facebook instagram for updates

9am Workout of the day

Partner for a time:

10 – HSPU
20 – Pull-ups
30 – Box Jumps
40 – GHD Situps
50 – GHD Back extensions
60 – Lateral Jumps
70 – Flutter Kicks
80 – Air Squats
90 – Double-Unders
100 – Mountain Climbers
then do it backwards

Grant-Rope-climb