Thursday 300720

CrossFit Carina, CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

4 Rounds with light KB

10 KB Deadlifts

10 Second OH KB Hold (Each side)

10 Goblet Squats

10 Russian Swings

Home Gym Option

Arnie (Time)

For Time:

With a single 2 pood kettlebell:

21 Turkish get-ups, Right arm

50 Swings

21 Overhead squats, Left arm

50 Swings

21 Overhead squats, Right arm

50 Swings

21 Turkish get-ups, Left arm
In honor of Los Angeles County Fire Fighter Specialist Arnaldo “Arnie” Quinones, 34, was killed in the line of duty on Sunday, August 30, 2009
To learn more about Arnie click here
You can use Dumbbells if you don’t have a Kettlebell

Home Gym Option ( No Equipment )

Arnie (Time)

For Time:

With a single 2 pood kettlebell:

21 Turkish get-ups, Right arm

50 Swings

21 Overhead squats, Left arm

50 Swings

21 Overhead squats, Right arm

50 Swings

21 Turkish get-ups, Left arm
In honor of Los Angeles County Fire Fighter Specialist Arnaldo “Arnie” Quinones, 34, was killed in the line of duty on Sunday, August 30, 2009
To learn more about Arnie click here
With an Odd Object, use something you can grip in one hand, think a backpack with a handle at the top and hold like you would a kettlebell.

Class

Warm-up

Warm-up (No Measure)

4 Rounds

10 Squats

5 Ring Rows

30s Contralateral Deadbug

5m Walking Lunge

5m Broad Jump

Metcon

Metcon (10 Rounds for weight)

Metcon (Weight)

10-8-6-4-2

Back Squat

5-4-3-2-1 Weighted Strict Pull Up after each set

500m Row (Time)

Max Effort 500m Row

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