Friday 140220

CrossFit Carina, CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

Rd 1:

50m Jog

Rope climb to 10ft/1 lay back

50m Jog

200m Row

3 Wall Walks

200m Ski

5 Pull Ups

5 Push Ups

Rd 2:

50m Jog

Rope climb to 10ft/1 lay back

50m Jog

200m Row

3 Wall Walks/5m Handstand Walk

200m Ski

5 Pull Ups

5 Push Ups

or Muscle up

Class

Metcon (2 Rounds for reps)

Change up due to weather….

In pairs but scored as individuals, score total distance HS Walk in meters and reps of Muscle Up:

4 rounds each

Person 1 Rows 500/400m

Person 2 does max distance Handstand Walk or max reps Wall Walk

Rest 5 minutes

4 rounds each

Person 1 Bikes 1250/1000m

Person 2 Does max reps Muscle Up (any kind) (Carina Strict Pull Ups and bar dips in any rep scheme so long as its equal amounts pull and dip)

Weightlifting

WL: Power Snatch (3-3-3)

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

WL: Snatch Pull (4-4-4)

Heavy 4, 4 @ 95%, 4 @ 90%

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