230716

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds

10 double Unders

5 Squats

3 Burpees

then with barbell;

5 reps for 3 rounds (1 rep is complete when 1 of each movement is done)

1 deadlift

1 clean

1 push press

1 front squat

Fitness

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP

30 Double Unders

20 Sit Ups

10 front squats 40/30kg

then @ 10 minute mark

10 minute AMRAP

10, GTOH (ground to overhead) 40kg,

10 Wall Balls 9/6kg (10/9″)

@20 minute Mark 1mile sand bag run

Performance

Metcon (AMRAP – Rounds and Reps)

EMOM 10 – 1 Squat Clean Thruster increasing 10kg/5kg per minute

then @ 10 minute mark

10 minute AMRAP

6 GTOH 60/40kg

10 Wall Balls 9/6kg (10/9″)

@20 minute Mark 1mile sand bag run

Extra Credit

STR: Deadlift (EMOM 15 – 1 Rep)

COND: Metcon (Time)

Swim Workout

3×100 swim free w/ 60sec rest

8×50 w/ fins (odd w/ board/even w/o board) w/ 30sec rest

3×100 swim free w/ 60sec rest

6×50 pull w/ 30sec rest

3×100 swim free w/ 60sec rest

4×50 swim w/ fins (25 no breathing/25 easy) w/ 60sec rest.

Total: 1800

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