Friday 030420

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

Video Brief

Warm Up – https://youtu.be/uQAXq-tYpG8

Home WOD

Metcon (Time)

Video Brief – https://youtu.be/hNnOpHfmyDM

Deck of cards

Spades – Goblet Squats

Clubs – Burpees

Diamonds – Sit-Ups

Hearts – Single Arm DB Snatches
Ace = 1

Picture Cards = 10

Grab a deck of cards, flip a card and do the movement prescribed for that suite and the reps designated by the number on the card. Face cards are 10……

Reduce number of cards to scale the volume

RX+ Ace = 11

Home Gym Option ( No Equipment )

Metcon (Time)

Video Brief – https://youtu.be/hNnOpHfmyDM

Deck of cards

Spades – Odd-Object Zercher Squats

Clubs – Burpees

Diamonds – Sit-Ups

Hearts – Odd-Object Deadlift or Swing

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