20170828

Crossfit Arx – Group Class

Warm-up

August Monday (No Measure)

Group Suicide sprint (coach decides length, turn arounds etc), 20 push ups, 10 Push up + downward dog, 20 banded RDL, 10 Banded shoulder press, 10 2- point squat,

Gymnastics

100 ‘ Handstand Walk

For Time:

Scale A-

50 Shoulder taps *Mark in notes if belly facing or back facing

Scale B-

20 Foot on box walk outs

Arx-

30 HSPU on Box
Put time in notes. Ignore rep scheme in scoring.

Metcon

Metcon (AMRAP – Rounds and Reps)

7min AMRAP

5 Box Jumps (30/24)

3 Cleans (225/160)

*Can be squat or power

Scale A-

24/20

185/135

Scale B-

Plate hops

155/115

*remember we can always scale below Scale B. No shame in your game. We have ALL been there.

Arx-

5 min AMRAP

5 Burpees

10 Sit ups