140616

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 Reverse shrugs on dip bars (not rings)

5 Strict pull-ups or ring rows

10 PVC dislocates

10 Spiderman lunges

Fitness & Performance

Metcon (AMRAP – Rounds and Reps)

20min AMRAP

5 Chest to bar pull-ups

10 Ring dips

15 Overhead squats 40/30kg

Extra Credit

Skill: Skin the cat (3-3-3-3-3)

STR: Incline Bench Press (10-10-10-10-10)

Take 2 warm-up sets then add weight for 5 heavy sets

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