Friday 290917

Announcements

Gym closed Monday except for open gym from 2-4pm (no coaching and reception will be closed during this time). Then one session from 4-5pm run as a normal class.

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

5 Rounds

7/5 Assault bike calories

20 Calf pumps

10 Squat + vertical rotation

Fitness & Performance

Metcon (No Measure)

Trunk work

5 Sets, not for time but at a deliberate pace

Max L-sit hold

10 Hip extensions

5 Seated single arm kettlebell press (set up in straddle on the floor to complete)

Metcon (Time)

For time:

75 Kettlebell swings 24/16kg

Run 1 mile

75 Kettlebell swings
For every person that completes both sets of kettlebell swings unbroken, Matty will skull 1L of milk.

Extra Credit

STR: Weighted Pull-ups (10 x 5)

Complete 10 heavy set of weighted pull-ups, record your heaviest.

COND: Metcon (Distance)

Row 60s, 45s, 30s, 15s, 15s, 30s, 45s, 60s, rest 1:1
Record total distance covered

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