California Club

CrossFit CrossAxed – CrossFit

Warm-up

250m Row

3 rounds

15 Banded Good Mornings

10 Walking Lunges with twist

10 hip extensions

then..

Deadbug Warm-up

Fitness & Performance

California Club

Metcon (Time)

8 Deadlifts 365/255

40 GHD Sit ups (women to 6-inch box)

80 Double unders

4 Rope Climbs

80 Wall Balls 20/14

4 Rope Climbs

80 Double unders

40 GHD Sit ups (women to 6-inch box)

8 Deadlifts 365/255
This is Masters version 40-54 All rope climbs – 15ft

All wall balls – 10ft

Extra Credit

Jerk Balance

5-5-5-5-5

Extra Credit

Back Squat

5-5-5 (heavy, across)

Extra Credit

Tabata Rowing

8 mins – 16 rounds

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