Thursday 221118

Announcements

Semper Paratus Teams 2019 is live. Grab a team and register asap so you do not miss out.

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

5 Rounds

25m Jog

25m Jog Backwards

25m Side Step (each way)

25 Calf Pumps

Fitness & Performance

5k Run (Time)

Max Effort 5k Run

Extra Credit

STR: Push Press (5-5-5-5-5)

SKILL: Metcon (AMRAP – Rounds)

AMRAP 15mins

3 Pegboards

9 Box Jumps 40″/30″

WET: Metcon (AMRAP – Reps)

This is only if it is pouring rain and unsafe to do the 5km run:

5 Rounds

60s max Cal Row

60s max Double Unders

60s max Cal Bike

60s max Russian KB Swing 24kg/16kg

60s Rest

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: