230616

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

10 Arm rotations each direction

5 Step-ups each leg

5 Strict pull-ups or ring rows

5 Ring dips or push-ups

Fitness & Performance

Sandy (AMRAP – Rounds and Reps)

15min AMRAP

5 Pull-ups

10 Dynamic push-ups over sandbag

15 Walking lunge steps with sandbag on shoulder 25/15kg
Hands must be swapped in the air for push-ups to be RXd. Scale to 5 push-ups each side with hand raised on sandbag.

Extra Credit

STR: Turkish Get Up (5-5-5-5-5)

5 Reps each side

COND: Metcon (6 Rounds for weight)

6 Rounds

60m Prowler shuttle (30m out/back)
As heavy as possible

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