080616

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

6 step ups with raised leg and pause at top

10 Unilateral Deadbugs

10 Banded Monster walks each direction

10 Barbell Deadlifts

Fitness

Metcon (Time)

4 rounds for time:

40 Abmat Sit Ups

30 Weighted Step Ups 12/8kg

20 Sumo Deadlift High Pull 35/25kg

Performance

Shankle Complex (1-1-1-1-1)

1 Deadlift

3 Hang Clean Pulls

1 Hang Clean

2 Jerks

Extra Credit

Skill: Handstand Walk

50m for time

Cond: Metcon (Time)

25-20-15-10-5

GHD Sit Ups

Assault bike

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