270516

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 Reverse shrugs on dip bars

5 Push-ups

10 PVC Dislocates

5 Wall balls

Class

Weighted Dip (5)

5RM weighted dip, or 5×5 strict bar dips.

Metcon (Time)

Option A

15-12-9-6-3

Box jump 24/20″

Thruster 35/25kg

Sprint 100m
Choose either Option A or Option B

Metcon (Time)

Option B

12-9-6

Thruster 75/50kg

Box Jump 30″
Choose either Option A or Option B

Extra Credit

Metcon (Time)

‘Yasso Running Progression session 2’

5 Rounds

Run 800m hard

Run 400m recovery

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