Monday 131117

Announcements

CrossFit Lift Off
Friday 1st 6:00pm & Sunday 3rd 9:00am
Max Snatch and C&J + 1 WOD
Christmas Party Time
Please register and pay at reception asap. $30pp, Dec 9th Bulimba Golf Club.

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

15 Hip extensions

10 Spiderman lunge + rotation

5 Strict pull-ups

Fitness & Performance

Back Squat (10-10-10-10-10)

Metcon (AMRAP – Rounds and Reps)

5 Minute AMRAP:

5 Strict pull-ups

10 Kettlebell swings 24/16kg
Scale to banded strict pull-ups or ring rows.

Extra Credit

STR: Metcon (Weight)

4 Rounds:

20 Dumbbell rows each arm

20 Hammer curls each arm
Log your heaviest dumbbell rows

COND: Metcon (No Measure)

10 Rounds:

30m Hill sprint

– Rest the time taken to walk back to the start –
Use the hill across the road from the gym when you are standing at the roller door, or find a hill with a similar gradient

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