290716

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 Spiderman lunge to elbow drop

10 Bar taps

100m Jog

-Then, for performance-

Burgener warm-up with barbell

Fitness

Metcon (4 Rounds for reps)

8 Rounds

20s Row

10s Rest

-then-

8 Rounds

20s Squats

10s Rest

-then-

8 Rounds

20s Row

10s Rest

-then-

8 Rounds

20s Pull-ups

10s Rest
Scale pull-ups to jumping pull-ups.

Have one score for each movement (four scores total).

Performance

Adios Amigos (Time)

12 Squat snatch 62.5/42.5

12 Muscle-ups

9 Squat snatch 70/47.5

9 Muscle-ups

6 Squat snatch 85/57.5

6 Muscle-ups

Extra Credit

SKILL: Pegboard Practice

Spend 20 minutes practising climbing or holds

STR: Front Squat (5-5-5)

Hold a heavy weight across

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