Wednesday 041219

Announcements

Christmas Party Deadline is Thursday 1930. $40 at reception asap

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

5 Sets:

10 Scap Retractions

8 Kip Swings

6 Calories

4 Step-ups (each leg)

Class

Metcon (AMRAP – Rounds)

AMRAP 17mins

12/10 Cal Bike

12/10 Bar Muscle-ups

12/10 Cal Row

12 Box Jump Overs 24″/20″

12/10 Handstand Push-ups

Weightlifting

WL: Metcon (Weight)

Every 2 minutes for 10 minutes

1 Power Clean

1 Hang Squat Clean

1 Squat Clean

WL: Clean Pull (3-3-3 at 105%)

Gymnastics

GC: Metcon (Time)

For Time:

3-2-1

Legless Rope Climb

60-30-15

GHD Sit-ups

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: