Monday 271117

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)

Hip opener

-then-

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

Fitness

FIT: Metcon (Time)

30-24-18-12-6

Dumbbell front squats 22.5/15kg

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

Performance

PERF: Metcon (Time)

For time:

50-40-30-20-10

Pistols (total)

25-20-15-10-5

Ring dips

Extra Credit

COND: 400 Metres Farmer’s Carry (Time)

32/24kg Kettlebell in each hand

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: