Tuesday 211117

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)

3 Rounds:

30s Deadbug

10 Cossack squats

10 Kettlebell Romanian deadlifts

Row 200m

Fitness & Performance

Deadlift (10-10-10-10-10)

Metcon (No Measure)

4 Rounds for quality:

15 GHD sit-ups

15 Ring rows (elevate feet on a box for RXd)

Extra Credit

COND: Metcon (Time)

For time:

50 Hip extensions

10 Bodyweight bench press

35 Hip extensions

10 Bodyweight bench press

20 Hip extensions

10 Bodyweight bench press

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: