170816

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

10 Arm rotations each direction

5 Strict pull-ups

5 Strict handstand push-ups or push-ups

10 Medicine ball front squats

5 Toes to bar

Fitness

Metcon (AMRAP – Rounds and Reps)

20min AMRAP

20 Thrusters 40/30kg

20 Pull-ups

20 Wall balls 9/6kg

200m Run

Performance

Metcon (5 Rounds for weight)

5 Rounds for load, completed as a giant set:

5 Front squats

5 Weighted pull-ups

5 Bench press
Giant sets are not for time, however move purposefully between exercises: you may rest at the end of each round, but not between exercises.

Score each round by adding up the weight used for each movement.

Extra Credit

COND: Metcon (10 Rounds for time)

10x 300m Row

Rest 60s between efforts.
On rower display: Menu > new workout > intervals > enter 300m distance, 60s rest > complete for 10.

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: