Rookies 230120


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CrossFit Carina, CrossFit CrossAxed – CrossFit Rookies

CF Rookies Junior Class

Press (5-5-5)

Metcon (Time)

5 Rounds:

5 Hanging Knee Raises

10 Push Press

10 Cal Ski


Warm-up (No Measure)

Practice 5 stroke row starts, 3 attempts.

10m Duck Walk and 10 sec support hold in between efforts.


Strict Press (5-3-1)

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

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