020616

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)

3 Rounds

10 Spiderman lunge

10 Hollow rocks

5 Strict pull-ups (or 5 muscle-up transitions for performance)

10 Wall balls

Fitness

Metcon (Time)

9-15-21-15-9

Thrusters 40/30kg

Run 400m after each round

Performance

Metcon (Time)

10 Muscle-up buy-in

21-15-9

Thruster 40/30kg

Run 400m after each round

10 Muscle-up cash-out

Extra Credit

Metcon (No Measure)

SKILL

Spend 15 minutes practicing double or triple unders

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: