080916

Announcements

8 Week Challenge starts on September 10th! Register now to get involved.

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

Samson stretch > Spiderman lunge > Pigeon stretch

-then-

2 Rounds, following the length of the gym:

Jog forwards

Sidestep leading each leg

10m High knees into jog

10m Flying start

Fitness & Performance

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

20/15cal Row

15 Push-ups

30m Farmer’s carry 32/24kg held in each hand.
Complete as a relay, in teams of 3-4.

8 Week Challenge Tests

Front Squat (1)

10 minutes to find a 1RM Front Squat.

Push Press (1)

10 minutes to find a 1RM Push Press.

Power Clean (1)

10 minutes to find a 1RM Power Clean.

Baseline (Time)

500m Row, 40 Air Squats, 30 Sit Ups, 20 Push Ups, and 10 Pull Ups.

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