Monday 300320

Announcements

We now have our online program available for your friends and those wanting to get involved that have not previously trained at CrossFit CrossAxed or CrossFit Carina. forward them this link and they will receive all the information they need to get started. The online program is $10 per week and suitable for all levels from your parents to elite athletes….

https://thecrossaxedmethod.wodify.com/OnlineSalesPortal/Home.aspx

CrossFit Carina, CrossFit CrossAxed – CrossFit

I have equipment… Give me the works….

Metcon (Time)

3 Rounds

*Wearing a 20/14 Weight Vest*

50 Air Squats

35 Pushups

400m Run

Kilos: Vest (9/6)

Brief – https://youtu.be/kOauzKKm078
Only use a vest if you could do 20 unbroken push ups with no vest

Home WOD

Metcon (AMRAP – Reps)

Ascending Ladder for 15:00:

3 Strict Pull-Ups/Bent Over Row

3 Single Arm Dumbbell Squat Cleans/Med Ball Cleans/Deadlifts + Goblet Squats

3 Facing Burpees over your object/burpees

6 Strict Pull-Ups/Bent Over Row

6 Single Arm Dumbbell Squat Cleans/Med Ball Cleans/Deadlifts + Goblet Squats

6 Facing Burpees over your object/burpees

*Continue adding 3 reps to each movements

*Athlete’s choice on when to alternate hands on the single arm cleans.

Workout Brief https://youtu.be/xmkP7g7kB08

Odd Object Conditioning

Metcon (Time)

For Time:

800m Sandbag Run (70/50)

Kilos: Sandbag (30/22.5)

Aerobic Conditioning

Metcon (No Measure)

3 Rounds:

500 Meter Row (2K + 15)

250m Row (2K Pace)

250m Row (Sub 2K Pace)

Rest 2:00 between
Row conditioning, if you don’t have a rower take a surfboard down to the river and paddle 3km…….. (don’t do that, its a joke)

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