Thursday 011118


Shirts are in, please pay and collect asap, 1 week to collect then they become up for sale to anyone.
Semper Paratus Teams 2019 is live. Grab a team and register asap so you do not miss out.

CrossFit CrossAxed – CrossFit


Warm-up (No Measure)

5 Rounds

10 Scap Retractions

10 Push-up Scap Retractions

10 Knee Raises

25m High Knees

25m High Heels

50m Jog

Fitness & Performance

Metcon (Time)

Teams of 2

150 Pull-ups

150 Push-ups

150 GHD Sit-ups

150 Syncro Air Squats

*20min cap

Extra Credit

COND: Metcon (Time)

Row 5000m at a steady pace

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your 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: