Monday 030820

CrossFit Carina, CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

200m Jog

10 Spiderman lunges with Rotation

Home Gym Option

Metcon (Time)

2K Run

Metcon (Time)

2K Run

Class

Warm-up (No Measure)

3 Rounds:

5 Spiderman Lunges with Rotation (each side)

5 Strict KB Press (each arm)

5 Front Rack Lunges (each leg)

1 Minute on first machine or 200m Run

Pre-Metcon

Turkish Get Up (3-3-3-3-3)

Each Side

Metcon

Metcon (Time)

On the 0:00

Ski 2km/Row 2km/Run 1 Mile/Bike 5km

On the 10:00

Ski 2km/Row 2km/Run 1 Mile/Bike 5km

Be sure to think about your paring here. Your choices are:

Row-Ski

Ski-Bike

Run-Row

Bike-Run

Extra Work

Weightlifting

W: Metcon (Weight)

Squat Snatch Complex

On the 1:30 x 5 Sets:

Pausing Hang Squat Snatch

Pausing Low-Hang Squat Snatch

Hang Squat Snatch

Low-Hang Squat Snatch

Strength

S: Front Squat (2-2-2)

S: Front Squat (2-2)

Midline

ML: Metcon (AMRAP – Reps)

Accumulate the totals:

6:00 Sandbag Hold (150/100)

4:00 Freestanding Handstand

2:00 L-Sit on Rings

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