060616

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

Jog 400m

Then

3 rounds of;

10 Wall Ball Squats

5m Handstand walk or 10m bear crawl

10 Wall Ball Press

Fitness

GHD Sit Ups (5 x 12)

12-12-12-12-12

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

10 Push P{ress 40/30kg

10 Wall Balls (9/6kg) 10″/9″

10 KBS 24/16kg

Performance

Front Squat (5 x 3)

Metcon (AMRAP – Rounds and Reps)

9 Push Jerk 60/40kg

15 Wall Balls (9/6kg) 10’9′

21 KBS 24/16kg

Extra Credit

Skill: Snatch Balance (3 x 7)

STR: Glute-Ham Raises (3 x 8)

Add weight if necessary

COND: Metcon (10 Rounds for time)

Row 10 x 250m

Rest 1:1

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: