Monday 061117

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:

10 Iron cross belly down

5 Pause goblet squats (3s)

5 Single arm kettlebell press each side

30s Assault bike or row

Fitness

FIT: Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP:

10 Burpees over bar

10 Thrusters 50/35kg

20 cal Row

Performance

PERF: Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP:

20 cal Row

10 Burpees over bar

5 Thrusters 85/55kg

Extra Credit

STR: Hang Snatch (2-2-2)

SKILL: Metcon (Time)

50-35-20

GHD Sit-ups

90-60-45s

Deadball or sandbag bear hug hold

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: