110417

Announcements

The gym will be closed for the Easter break from Friday 14th through to Monday 17th.

Classes will resume as normal on Tuesday 18th.

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

Jog 400m

2 Rounds

10 Hip extensions

10 PVC dislocates

5 Barbell deadlifts

5 Power cleans

5 Front squats

5 Push press

Fitness

FIT: Metcon (Time)

6-9-12-9-6

Burpees over bar

Front squats 65/45kg

Chest to bar pull-ups

Performance

PERF: Metcon (Time)

6-9-12-9-6

Burpee box jump overs 30/24″

Power cleans 65/45kg

Bar muscle-ups

Extra Credit

SKILL: Metcon (No Measure)

Every 30 seconds for 5 mins:

3 Strict handstand push-ups

COND: Metcon (Time)

50-40-30-20-10

Calorie row

10-8-6-4-2-1

Deadball over shoulder 65/45kg

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