Monday 200120

Announcements

6 Week Challenge is live:
Book your place here https://forms.gle/UuFBMpqGVSJMeVJ77 or go to https://crossfitcrossaxed.com/6-week-challenge/ or https://www.crossfitcarina.com/6-week-challenge-2020 for more info

2 weeks until go time…..!

CrossFit Carina, CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

5 Kips

5 Step Ups

100m Run or 200m Bike

3 Inch Worms

5 Ring Rows/Pull Ups

Class

Metcon (Time)

For time:

5 Rounds

10 TTB

10 Box Jumps

Directly into:

1 of the following,

1000m ski/row/air bike (2000m)

Directly into:

5 Rounds

10 Strict Ring Dips

10 Strict Pull Ups

Aerobic Conditioning

AC: Metcon (Time)

2 Rounds for time:

Run 800m

20/18Cal Ski (ski is recovery)

Run 400m

20/18Cal Ski (ski is recovery)

Run 200m

20/18Cal Ski (ski is recovery)
Same as last week but this week Ski for recovery

Weightlifting

WL: Behind The Neck Jerk (3-3-3)

Heavy 3, 3 @ 95%, 3 @ 90%

WL: Push Press (6-6-6)

Heavy 6, 6 @ 95%, 6 @ 90%

WL: Back Squat (6-6-6)

Heavy 6, 6 @ 95%, 6 @ 90%

WL: Jerk Dip Squat (6-6-6)

Heavy 6, 6 @ 95%, 6 @ 90%

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