Rookies 180320

CrossFit Carina, CrossFit CrossAxed – CrossFit Rookies

CF Rookies Junior Class

S: Metcon (No Measure)

Wheelbarrow Walking:

Pair athletes up by size and strength level. Have one partner get into plank and another pick up their feet with a strong back. Instruct them to cross the room allowing the person with their hands on the ground to control the speed. Switch Partners.

Metcon (AMRAP – Rounds and Reps)

Partner AMRAP

4 Monkey Hangs Each (one partner working at a time on shared bar)

Wheelbarrow Walk Across Room (Partner A)

4 Burpees Each (one partner working at a time, may alternate each rep)

Wheelbarrow Walk Across Room (Partner B)


Warm-up (No Measure)

20 Seconds Each

Shuttle Runs

Quad Stretch

Knee to Chest

Knuckle Drag

Shuttle Runs

Side Lunges

Cradle Stretch

Straight Leg Kicks

Shuttle Runs

Walking Spidermans

Walking Samson


Shuttle Runs

Front Plank

Side Plank (Right)

Side Plank (Left)

Shuttle Runs



Air Squats

Shuttle Runs

High Knees

Butt Kickers

Skip For Height


S: Russian KB Swing (5-5-5-5-5)

Metcon (AMRAP – Rounds and Reps)


10 Russian Kettlebell Swings 32/24kg

10 AbMat Sit-ups

100m Run

20 Russian Kettlebell Swings 32/24kg

20 AbMat Sit-ups

200m Run

30 Russian Kettlebell Swings 32/24kg

30 AbMat Sit-ups

300m Run

Continue to Add (10) Reps Until Time

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