010616

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

Fitness & Performance

Warm-up

Warm-up (No Measure)

3 rounds:

10 Scap Push ups

30 sec Deadbug

20 Double Unders/Single Skips

Skill: Handstand Progressions

Led by coach

Metcon (AMRAP – Reps)

5 Rounds

60 seconds each of;

Toes To Bar/ Abmat Sit ups

Row for Cal

Burpees

Rest

Extra Credit

STR: Weighted Pull-ups (5-5-5-5-5)

Skill: Hi Hang Clean + Push Jerk (10-10-10)

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