070516

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

Run 400m, then as a group follow through the following to prepare for the workout:

5 Step-ups each leg into 5 box jumps

5 Pull-ups/jumping pull-ups

5 Russian swings into 5 kettlebell swings

5 Lunges each leg

5 Hanging knee raises into 5 knees to elbows

5 Shoulder press into 5 push press

5 Hip extensions

5 Medicine ball front squats into 5 Wall balls

5 Burpees

20 Skips or double unders

Metcon

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

Extra Credit

Deficit Deadlift (30×1)

Every 30s for 15 mins: pull 1 deficit deadlift at 65% of your 1RM.

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