Tuesday 240320

CrossFit Carina, CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds Each

Easy Bike

Easy Row

Easy Shuttle Runs

Walking Spidermans

Moderate Bike

Moderate Row

Moderate Shuttle Runs

Walking Samson Stretch

Faster Bike

Faster Row

Faster Shuttle Runs

Inchworm to Push-up

Movement Prep

100 Meter Run (Slow)

100 Meter Run (Medium)

100 Meter Run (Fast)

Class

“Triple Threat” (Time)

On the 0: 1 Mile Run

On the 10: 100/70 Calorie Row

On the 20: 100/70 Calorie Assault Bike

30 Minute Cap

Home Gym Option

Metcon (Time)

On the 0:00

Run 1 mile

On the 10:00

100 Burpees

On the 20:00

Run 1 mile

Aerobic Conditioning

AC: Metcon (No Measure)

Aerobic Recovery

Not For Time:

2 Mile Recovery Run

Odd Object Conditioning

OO: Metcon (Time)

Odd-Object

3 Giant Sets:

:30 Second D-Ball Hold

:20 Second L-Sit on Rings

:10 Second Freestanding Handstand Hold

Rest 2:00 between rounds

Weightlifting

WL: Jerk (2-2-2)

Heavy 2, 2 @ 95%, 2 @ 90%

WL: Mid-Hang Power Snatch (2-2-2)

Heavy 2, 2 @ 95%, 2 @ 90%

WL: Front Squat (1-1-1)

Heavy Single, 1 @ 95%, 1 @ 90%

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