020716

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

100m Jog

10 Ring rows

10 Push-ups

10 Sit-ups

10 Air squats

Fitness & Performance

Metcon (AMRAP – Rounds and Reps)

In teams of 6, on the worm:

20min AMRAP

10m Worm lunges

10 Worm squats

1 Worm over the head (switch shoulders)

10 Worm lunges

10 Worm squats

10 Burpees over worm

200m Team run
Take two paisr 24/16kg kettlebells for the team run- one for males, one for females, swap throughout the team as required (each person must carry the kettlebells at some point on each run, and must be holding both bells at a time)

Extra Credit

SKILL: Hang Power Clean (5-5-5-5-5)

Light + fast.

COND: Schiltz (Time)

4 Rounds for time:

Run 400m

4 Muscle-ups

40 Double unders

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