300816

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3x each side: Squat hold > Spiderman lunge > Hamstring stretch

-Then-

3 Rounds

20 Skips

100m Row

100m Jog

Fitness

A.1: Metcon (AMRAP – Rounds and Reps)

5min AMRAP:

15 Air squats

10 Toes to bar

A.2: Metcon (AMRAP – Rounds and Reps)

-Rest 3 mins after A.1, then-

5min AMRAP:

100m Sprint

15 Kettlebell swings 32/24kg

A.3: Metcon (AMRAP – Rounds and Reps)

-Rest 3 mins after A.2, then-

5min AMRAP:

30 Double unders

10 Thrusters 42.5/30kg

Performance

B.1: Metcon (AMRAP – Rounds and Reps)

5min AMRAP:

15cal Row

10 Toes to bar

B.2: Metcon (AMRAP – Rounds and Reps)

-Rest 3 mins after B.1, then-

5min AMRAP:

100m Sprint

15 Kettlebell swings 32/24kg

B.3: Metcon (AMRAP – Rounds and Reps)

-Rest 3 mins after B.2, then-

5min AMRAP:

15cal Row

10 Thrusters 42.5/30kg

Extra Credit

SKILL: Metcon (Time)

50 L-sit pull-ups for time

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