Wednesday 081117

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)

4 Rounds:

Jog 200m

10 Air squats

Metcon (No Measure)

4 Sets, not for time:

Max ring support hold

5 Bottom’s up kettlebell press each side

10 Scap retractions

Fitness

FIT: Metcon (Time)

For time:

30 Wall balls

30 Push-ups

30 Wall balls

30 Pull-ups

30 Wall balls

30 Dumbbell push press 22.5/15kg

30 Wall balls

Performance

PERF: Metcon (Time)

For time:

30 Wall balls

30 Ring dips

30 Wall balls

30 Chest to bar pull-ups

30 Wall balls

30 Push-ups

30 Wall balls

Extra Credit

SKILL: Metcon (Time)

5 Rounds for time:

60m Sandbag bear hug carry (or deadball), as heavy as possible

100m Farmer’s carry 32/24kg

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