090716

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds

40m Prowler relay with team

10 lunges

5 Tyre/worm deadlifts as team

5 Syncro Pull Ups or ring rows

Fitness & Performance

Metcon (AMRAP – Reps)

In teams of 4 complete 3 rounds of;

2 min stations

1 Person completes ME (max effort) Prowler push

1 Person completes ME Sandbag Lunge

1 Person Completes ME Tyre flips

1 Person Completes ME Rope Climbs

Rotate until all athletes have been at each movement then repeat 3 times.
Score is total team reps

Fitness & Performance

Metcon (Time)

1km Log Carry as a team of 6,

May change to a Worm Carry or a Sandbag Carry depending on numbers

Extra Credit

COND: Linda (Time)

10-9-8-7-6-5-4-3-2-1:

Deadlift ,1.5 Body Weight

Bench Press, Body Weight

Clean, 3/4 Body Weight

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

w

Connecting to %s

%d bloggers like this: