120816

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

10m Cocky walk

30m High knees

30m Heel kicks

10 Leg swings

30s Spiderman lunge hold into stretch (each side)

Fitness

Metcon (Time)

4 Rounds for time

500m Row

400m Run

30 GHD Sit-ups

Performance

Metcon (Time)

For time:

30 Power cleans 100/60kg

30 Burpees over bar

30 Cal row
To warm-up, build to a heavy single in the power clean and use 80-90% for the workout.

Extra Credit

STR: Snatch (1)

SKILL: Metcon (No Measure)

EMOM 10mins:

10 Handstand push-ups
Complete as many strict as possible

Metcon (4 Rounds for time)

4 Rounds, each for time:

30cal Assault bike sprint.

Rest 60s between efforts.

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: