Tuesday 300620

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

Warm-up

Generic Warm-up (No Measure)

Generic Warm Up

Rd 1

10m Piked Bear Crawl

10m High Knee Run

10m High Heel Run

5 Inch Worms

10 Air Squats

Rd 2

10m Quadruped Bear Crawl

10m High Knee Run

10m High Heel Run

5 Inch Worm to Push Ups

10m Straight Arm Walking Lunge

Rd 3

10m Burpee Broad Jump

10m High Knee Run

10m High Heel Run

5 Gymnastics Inch Worms

10 Spider-mans with Rotations

https://youtu.be/uQAXq-tYpG8

Home Gym Option

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

Buy-In: 1 Mile Run

AMRAP In Time Remaining:

50 Double Unders

35 Air Squats

20 Dumbbell Rows 22.5/15kg

Home Gym Option ( No Equipment )

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

Buy-In: 1 Mile Run

AMRAP In Time Remaining:

50 Line Hops

35 Air Squats

20 Bent-Over Odd Object Rows

Class

Warm-up

Warm-up (No Measure)

3 Rounds:

200m Run

10 Back Stepping Lunges

10 Good Mornings

5 Push Ups

Metcon

Metcon (Time)

For time:

Buy in: 1 mile Run

Then:

30 Back Stepping Lunges 20/15kg

30 Pistols

30 Handstand Push Ups

Cash out: 1 mile Run

Extra Work

Capacity Builder

CB: Metcon (AMRAP – Rounds and Reps)

Stamina Conditioning A [On the 0:00]

AMRAP 7:

Assault Bike Calories

On the Minute:

3 Kipping Parallette Handstand Push-ups (14″/8″)

Stamina Conditioning B [On the 10:00]

AMRAP 7:

Ski Erg Calories

On the Minute:

50′ D-Ball Walk 65/45kg

Stamina Conditioning C [On the 20:00]

AMRAP 7:

Row Calories

On the Minute:

3 D-Ball Cleans 65/45kg

Gymnastics

GC: Metcon (AMRAP – Rounds and Reps)

21-18-15-12-9:

Kettlebell Swings (53/35)

Kipping Handstand Push-ups

After Each Round: 50′ Handstand Walk

KILOS 24/16

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