260816

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

30s Deadbug

5 Side pillars each side

30s Deadbug

5 Strict handstand push-ups or push-ups

Jog 200m

Fitness

Metcon (Time)

42 Sandbag lunges 25/15kg

42 Push-ups

50 Double-unders

30 Sandbag lunges

30 Push-ups

50 Double unders

18 Sandbag lunges

18 Push-ups

50 Double unders

Performance

A.1: Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Complete the workouts from section A OR section B today, not both.

A.2: Metcon (Time)

Rest 5 mins after completing Diane, then:

21-15-9

Row cals

Toes to bar
Complete the workouts from section A OR section B today, not both.

B: Metcon (Time)

For time:

9-6-3

Deadlifts 150/105kg

Strict deficit handstand push-ups

-Rest 3 mins-

12-8-4

Deadlifts 130/90kg

Kipping deficit HSPU

-Rest 3mins-

15-10-5

Deadlifts 110/75kg

Strict HSPU
Complete the workouts from section A OR section B today, not both.

Extra Credit

SKILL: Metcon (Time)

For time:

50 GHD Sit-ups

50 Strict toes to bar

COND: Metcon (Time)

5 Rounds for time:

10 Strict ring dips

20cal Row

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