Rookies 140120

CrossFit Carina, CrossFit CrossAxed – CrossFit Rookies

CF Rookies Junior Class

Push-ups (5-5-5-5-5)

Metcon (AMRAP – Rounds and Reps)

3 Rounds

4 minute AMRAPS with 4 minutes rest between each

100m Row

10 Skips

100m Run

Warm-up

Warm-up (No Measure)

3 Rounds of:

Junkyard Dog

Then:

Barbel Drills
Junkyard Dog = 3 Jumping Rotations then 3 over and unders each (1 Round)

Class

Bench Press (3-3-Max Reps)

Metcon (Time)

5 Rounds:

250m Row

100 Double Unders

500m Run

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