Tuesday 280720

CrossFit Carina, CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

Easy Jog:

400 Meters

3 Rounds:

30 Seconds Knuckle Drags – https://youtu.be/g5H5oS3TG7c

30 Second Hollow Hold – https://youtu.be/xLyMUGttqYQ

30 Second Active Samson – https://youtu.be/_2JY2i7tJoU

Home Gym Option

Metcon (Time)

3 Rounds:

7 Double DB Deadlift, 7 TTB, 7 Double DB Push Press

50m Walking Lunge

3 Rounds:

7 Double DB Deadlift, 7 TTB, 7 Double DB Push Press

50m Walking Lunge

3 Rounds: 7 Double DB Deadlift, 7 TTB, 7 Double DB Push Press

KILOS 22.5’s/15’s

Home Gym Option ( No Equipment )

Metcon (Time)

3 Rounds:

7 Odd Object Deadlift, 7 Sit Ups, 7 Odd Object Shoulder to Overhead

50m Walking Lunge

3 Rounds:

7 Odd Object Deadlift, 7 Sit Ups, 7 Odd Object Shoulder to Overhead

50m Walking Lunge

7 Odd Object Deadlift, 7 Sit Ups, 7 Odd Object Shoulder to Overhead

Class

Warm-up

Warm-up (No Measure)

3 Rounds

10 Cal Machine

10 Deadlifts

10 Beat Swings

5 Inch Worm to Push Ups

Metcon

Metcon (Time)

3 Rounds: 7 Deadlifts, 7 TTB, 7 Push Presses

30/25 Cal

3 Rounds: 7 Deadlifts, 7 TTB, 7 Push Presses

30/25 Cal

3 Rounds: 7 Deadlifts, 7 TTB, 7 Push Presses

KILOS 52/38

RX+

3 Rounds: 7 Deadlifts, 5 Bar MU, 3 Push Jerks

30/25 Cal

3 Rounds: 7 Deadlifts, 5 Bar MU, 3 Push Jerks

30/25 Cal

3 Rounds: 7 Deadlifts, 5 Bar MU, 3 Push Jerks

KILOS 102.5/70

Extra Work

Aerobic Conditioning

AC: Metcon (No Measure)

Not for Time:

1.5 Mile Run

5K Road Bike

1.5 Mile Run

Midline

ML: Metcon (Time)

7 Uneven Tempo Kettlebell Deadlift

50m Uneven Kettlebell Farmers Carry

7 Uneven Tempo Kettlebell Deadlift

50m Uneven Kettlebell Farmers Carry

Use 2 different weight KB’s and take 3 seconds to lower to ground

Gymnastics

GC: Metcon (Time)

21-15-9:

Strict Deficit Handstand Push-ups (4.5″/3″)

Strict Ring Dips

Hand-Release Push-ups

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