Tuesday 040918


In house competition day on September 29th
Teams of 2, mixed or same sex
RXD and Scaled
Ask a coach for details

CrossFit CrossAxed – CrossFit


ROW: Warm-up (No Measure)

2 Rounds

100m Row

10 Jump Squats

10 Easy Ring Rows

BENCH: Warm-up (No Measure)

2 Rounds

10 Iron Cross Rotations

10 Push-up Scap Retractions

100m Jog

Fitness & Performance

5k Row (Time)

Max Effort 5k Row

Bench Press (10 Sets of 3)

Extra Credit

SKILL: Metcon (No Measure)

Pigeon Stretch – 4min Per Side

10mins Of Handstand Practive

COND: Metcon (Time)


KB Swings 32/24kg


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