Rookies 260320

CrossFit Carina, CrossFit CrossAxed – CrossFit Rookies

CF Rookies Junior Class

S: Metcon (Time)

3 Rounds

5m Crocodile roll -> 15m Bear crawl -> 15m Broad jump -> 15m Backwards lunge walk

Metcon (AMRAP – Rounds and Reps)

AMRAP in a given amount of time of:

8 Kettlebell swings

4 Deadlifts

4 x 15m Shuttle Run

Warm-up

Warm-up (No Measure)

30 Seconds Each

Push-up to Down Dog

Air Squats

Arch Hold

Air Squats

Hollow Hold

Air Squats

Sit-ups

Air Squats

Barbell Warm up

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Class

Metcon (Time)

Teams of 3

For Time (30 Minute Time Cap):

3 Rounds:

60/45 Calorie Assault Bike

45 Toes to Bar

45 Thrusters (95/65)

45 Thrustrers (115/85)

45 Thrusters (135/95)

3 Rounds:

60/45 Calorie Assault Bike

45 Lateral Barbell Burpees

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