Tuesday 311017

Announcements

From the 4th of November we are going to trial a new class schedule for Saturdays.

The classes will be:

07:00 CrossFit
09:15 CF Kids 5-12 YO
10:00 CrossFit
13:00 CrossFit
Open Gym 07:00-14:30

Please email rob@crossfitcrossaxed.com if you have any concerns regarding this change (other then “I have to get out of bed at 6:30 instead of 7:30”). Thanks

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

5 Push-ups

10 Wall balls

100m Jog

15 Scap retractions

Fitness

FIT: Metcon (Time)

5 Rounds for time:

15 Thrusters 40/30kg

20 Burpees

25 Double unders

Performance

PERF: Metcon (Time)

5 Rounds for time:

14 Thrusters 60/40kg

20 Strict ring dips
If you cannot do 10 strict ring dips unbroken, reduce each round to 12 or add a band for assistance.

Extra Credit

STR: Metcon (Time)

Deadball carry 400m, as heavy as possible

Crossfit Development Squad

Warm-up (No Measure)

10 Scap Retractions

15 Good Mornings

20 KB Deadlifts

15 Good Mornings

10 Scap Retractions

STR: Metcon (Time)

Deadlift 5RM

COND: Metcon (Time)

AMRAP 5mins

10 Lunges

5 Burpees

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