Rookies 091019


Thursday 10th we will closed at 1:00pm for remainder of the day. 12:15pm session will be on at 12:00pm
Friday the 11th we will be closed from 8:00am to 3:00pm
Friday night games are on the 11th starting at 6:00pm sharp for 20.1

CrossFit CrossAxed – CrossFit Rookies


Warm Up (No Measure)

30 Cals of Bike/Row/Ski

Then 2 Rounds

5 Inch Worms

10 Spider Man Lunges

5 Squat With Overhead Reach

10 Hollow/Tuck Rocks


Metcon (Time)

Ring Muscle Up Drills

Then for time:

Run 800m

21 Strict HSPU

Run 800m

15 Strict HSPU

Run 800m

9 Strict HSPU

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