Rookies 210120


6 Week Challenge is live:
Book your place here or go to or for more info

2 weeks until go time…..!

CrossFit Carina, CrossFit CrossAxed – CrossFit Rookies

CF Rookies Junior Class

Push-ups (5-5-5)

Metcon (AMRAP – Rounds and Reps)

3 x 3 minute AMRAP

5 Burpees

5 Jumping Pull Ups

200m Row


Warm-up (No Measure)

3 Rounds:

200m Run

5 Hang Muscle Snatch (use dowel if needed)

10 Air squats


Bench Press (5-3-1)

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP (rounds and reps)

10 Clean & Jerk 60/40kg

10 Front Squats 60/40kg

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