Wednesday 180418

Announcements

Weightlifting class this Saturday, no need to book just be there at 8am-930am. First week will be a little longer. I don’t recommend doing the 7am class, maybe do the 10am after the lifting session.

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

A. For 5mins

Alternate between run/row/ride

B. Hip Opener Stretch

Fitness

FIT: Metcon (Time)

7 Rounds

20 Wall Balls (9/6kg)

200m Row

Performance

PERF: Metcon (AMRAP – Rounds and Reps)

AMRAP 14mins

7 Single Arm DB Hang Cluster (22.5/15kg)

9 Box Jumps (24/20)

11 Ring Dips

Fitness & Performance

Metcon (Calories)

60s Max Cal Assault Bike

Extra Credit

STR: Metcon (Distance)

Build up to max weight 20m yoke carry

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