260416

Announcements

Bring a friend: Any Saturday class, bring a friend to train for free!

Gymnastics skills development: Each Saturday for the rest of April, 9:00am for 45 mins.

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

Run 100m

10 Hollow rocks

Run 100m

10 Barbell press

20 Skips

10 V-ups (or sit-ups)

Gymnastics

L-Sit (3x Max holds)

Drill L-sit progressions, and if you can record three max effort holds.

Metcon

Metcon (Time)

5 Rounds for time

50 Double unders

10 Push jerk 85/55kg

Rest 1 minute between rounds
Don’t include rest time in your final score

Extra Credit

Metcon (Time)

7 Rounds

60m Sled shuttle (30 out, 30 back)

As heavy as possible.

Rest no more than 60s between efforts

Clean and Jerk (1)

Find a 1RM clean and jerk in 15 minutes

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: