27
Aug
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