Wednesday 190918

Announcements

In house competition day on September 29th
7am-2pm
Teams of 2, mixed or same sex
RXD and Scaled
Ask a coach for details

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

200m Jog

Then 3 Rounds:

20 Calf Pumps

10 Push Up Scap Retractions

10 Ring Rows

10 Hip Extensions

Fitness & Performance

Metcon (Weight)

5 Supersets:

8 Barbell Bent Over Row

30 Second GHD Superman Hold (Weighted)

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP:

75 Double Unders

15 GHD Sit-ups
Scaling Options for GHD Sit-ups:

– Range of Motion

– Volume

– Abmat Sit-up

– Hanging Knee Raise

Extra Credit

STR: Front Rack Lunge (10-10-10-10)

Step forward and then back to full extension.

SKILL: Metcon (No Measure)

Accumulate 3 minutes in a handstand
Scale to a Box Pike

SKILL: Metcon (No Measure)

Couch Stretch

5 minutes each side

COND: Metcon (2 Rounds for time)

2 Rounds

400m Sprint

600m Moderate
Score both of your 400m times.

No rest as such between the 600m and the next 400m effort.

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