Thursday 190320

CrossFit Carina, CrossFit CrossAxed – CrossFit


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


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


WL: Block Snatch (Knee) (3-3-3)

3 RM, 3 @ 95%, 3 @ 90%

WL: Snatch Pull (4-4-4)

4 RM, 4 @ 95%, 4 @ 90%

WL: Halting Snatch Deadlift (hip) (3-3-3)

3 RM, 3 @ 95%, 3 @ 90%

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