290616

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

4-way deadbug

5 Athletic burpee

High knee lunge step to horizontal twist

Fitness & Performance

Turkish Get Up (5)

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

5 Sandbag get-up left side

Run 100m with sandbag

5 Sandbag get-up right side

20 Sandbag push press

Extra Credit

STR: Back Squat (1-1-1-1-1)

Rest exactly 90s between efforts: this may mean you can’t go as heavy. Prioritise speed over weight (still go as heavy as you can with these intervals)

COND: Metcon (No Measure)

Every 90s for 7 rounds:

4 Ground to overhead 90/60kg

5 Chest to bar pull-ups

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