Rookies 240320

CrossFit Carina, CrossFit CrossAxed – CrossFit Rookies

CF Rookies Junior Class

S: Metcon (AMRAP – Reps)

Tabata Mash Up to get warm

Metcon (AMRAP – Reps)

Complete 3 Rounds of 30 sec at each of the following stations.

Rotate your entire team through each station followed by a 2 min break.

Pull ups

Jumping Jacks

Handstand Kick ups



Warm-up (No Measure)

1 Minute

Easy Bike

Active Samson

Single Kettlebell Suitcase Deadlifts (30 Seconds Each Side)

40 Seconds

Moderate Bike

Active Spidermans

Single Kettlebell Farmers Carry (20 Seconds Each Side)

30 Seconds

Faster Bike

Inchworm to Push-up

Single Kettlebell Deadlift (Between Legs)


Metcon (Time)

5 Rounds:

10 Kettlebell Swings 32/24kg

100m Single Arm Farmers Carry 32/24kg

20/15 Calorie Assault Bike

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