160716

CrossFit CrossAxed – CrossFit

Warm-up

WU DL & Run (No Measure)

3 rounds

10 Hip Extensions

8 Hanging Knee Raise

6 Good Mornings

Then

400m run

Fitness & Performance

Mr. Joshua (Time)

5 Rounds for time of:

400m Run

30 GHD Sit-ups

15 Deadlifts, 250#
In honor of SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan.
To learn more about Mr. Joshua click here

Extra Credit

COND: Metcon (Distance)

Swim, Ride or Run

As far as possible in 20 minutes

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: