Monday 130120

CrossFit Carina, CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

Row/Bike 30 Cals

Then:

5 Rounds:

5 Med Ball Squats

5 Inch Worms

5 Hang Power Cleans

Class

Metcon (AMRAP – Rounds and Reps)

14 minute AMRAP (for rounds and reps)

3 Hang Squat Cleans 85/60kg

6 Strict Handstand Push Ups

9 Wall Balls (Carina 30/20# CrossAxed 20/14#)

Gymnastics

GC: Metcon (Time)

3 Rounds for time:

50 GHDSU

50 Hip Extension
Remember to scale accordingly, 150 total reps of GHDSU is a lot of volume

Weightlifting

WL: Jerk behind the neck (5-5-5)

5RM, 5 @ 95%, 5 @ 90%

WL: Push Press (8-8-8)

8RM, 8 @ 95%, 8 @ 90%

WL: Back Squat (8-8-8)

8RM, 8 @ 95%, 8 @ 90%

WL: Jerk Dip Squat (8-8-8)

8RM, 8 @ 95%, 8 @ 90%

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