Monday 271117


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 (No Measure)

Hip opener


2 Rounds:

5 Step-ups each leg, slow and controlled aiming to use the top leg to do the work

10 Belly-down iron cross

20s Straight arm pull-up hang (holding a scap retraction)

10 Goblet squats

Jog 100m


FIT: Metcon (Time)


Dumbbell front squats 22.5/15kg

15 Deficit push-ups after each set, hands on dumbbell heads


PERF: Metcon (Time)

For time:


Pistols (total)


Ring dips

Extra Credit

COND: 400 Metres Farmer’s Carry (Time)

32/24kg Kettlebell in each hand

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