300516

Announcements

Due to hosting the CrossFit Football Trainers Course this weekend the gym will be closed for normal classes and open gym from 7am Saturday. There will be a 6am session on Saturday so you can get your WOD on early. This also means CF Kids is off for the weekend, apologies for the inconvenience.

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

Run 200m

10 Lunges

10 Jumping Jacks

10 Barbell Shoulder Press

Then;

V-Up practice

Russian KBS Prep

Fitness

Shoulder Press and V-Ups (10-10-10)

Score Press weight
Superset between Shoulder Press and V-Ups

Metcon (AMRAP – Reps)

10 Minute AMRAP (as many rounds as possible)

10 Pull Ups

10 Push Ups

20 Russian KBS (AHAP as heavy as possible without breaking)

Performance

Shoulder Press (5-5-5-5)

Metcon (AMRAP – Reps)

10 Minute AMRAP

10 Strict HSPU

10 Strict Pull Ups

20 Russian KBS 32/24kg

Extra Credit

Skill: Hi Hang Snatxh (10-10-10)

Strth: Back Squat (5-5-5-5)

Cond: Metcon (Time)

Row 1km

100 Double Unders

Run 1km

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