010816

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

15s Spiderman lunge stretch (hold position each side for 15s)

5 Front squats

5 Strict pull-ups

100m Row

Fitness

Metcon (Time)

Run 1000m

40 Pull-ups

30 Thrusters 40/30kg

20cal Row

Performance

Back Squat (5-4-3-2-1)

Take 5 mins to build to a challenging weight, then complete each set every 2 mins.

Metcon (Time)

10 Rounds (with 18min cap)

3 Muscle-ups

5 Handstand push-ups

7 Kettlebell swings 32/24kg

Extra Credit

STR: Bench Press (3-3-3-3-3)

SKILL: Metcon (No Measure)

EMOM 10 mins

Odd: 50 Double unders

Even: 15m Handstand walk

COND: Metcon (Time)

Run 1000m

40 Pull-ups

30 Thrusters 60/40kg

20cal Row

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