Thursday 091117

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)

2 Rounds:

10 Spiderman lunge + rotation each side

10 Scap retractions + strict pull-ups

10 Barbell good mornings

10 Suitcase deadlifts each hand

Fitness & Performance

Front Squat (5-5-5-5-5)

Metcon (AMRAP – Reps)

5 Rounds:

30 seconds max sit-ups

30 seconds rest
RX+ GHD sit-ups

Extra Credit

SKILL: Metcon (AMRAP – Reps)

5 Minute AMRAP:

Strict pull-ups

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