Wednesday 220120

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)

In Partners:

3 Rounds

5 Hang Power Cleans + 30 sec Front Rack partner assisted stretch

5 Front Squats

15Cal Shared Bike Sprint

Class

Metcon (No Measure)

Bar Muscle Up, CTB and Pull Up Skill Work
Spend 15 minutes working on the movement or progression you want to next develop ( ie. the butterfly pull up or maybe the kip of the kipping pull up).

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP (rounds and reps)

10 Clean & Jerk 60/40kg

10 Front Squats 60/40kg

Metcon

MC: Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP for rounds and reps:

250m Row

20 GHDSU
Every 50m of row is 1 rep

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