Rookies 230320

CrossFit Carina, CrossFit CrossAxed – CrossFit Rookies

CF Rookies Junior Class

S: Metcon (Time)

400m Run with Coach

Animal Warm-ups

Bear Crawls

Crab Walks

Duck Walks



Metcon (AMRAP – Rounds and Reps)

AMRAP in a given amount of time of

1 Push up

15m Bear crawl

1 Squat

15m Bear crawl

2 Push ups

15m Bear crawl

2 Squats

15m Bear Crawl

and so on until time runs out…


Warm-up (No Measure)

30 Seconds

Glute Bridges

Single Leg Glute Bridges (30 Seconds Each Side)

Glute Bridge Walkouts

Air Squats

30 Seconds

Front Plank

Alternating Bird Dogs

Shoulder Taps

Push-up to Down Dog

Barbell Warm-up

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats


Metcon (AMRAP – Rounds and Reps)

Teams of 3


50 Back Squats 70/48kg

50 Back Squats 84/60kg

Max Back Squats 102/70kg

Rest 3 Minutes


50 Bench Press 60/40kg

50 Bench Press 70/48kg

Max Bench Press 84/60kg

Rest 3 Minutes


50 Deadlifts 84/60kg

50 Deadlifts 102/70kg

Max Deadlifts 125/84kg

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