200916

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

Spiderman hip opener each side

5 Hang power cleans

5 Front squats

100m Jog

Fitness & Performance

A: Metcon (AMRAP – Rounds and Reps)

5 Minutes to complete:

600m Run

AMRAP in time remaining

9 Hang squat cleans 40/30kg

25 Double unders
Rest 5 minutes until the next section.

B: Metcon (AMRAP – Rounds and Reps)

5 Minutes to complete:

400m Run

AMRAP in time remaining

9 Hang squat cleans 60/40kg

25 Double unders
Rest 5 minutes until next section.

C: Metcon (AMRAP – Rounds and Reps)

5 Minutes to complete:

200m Run

AMRAP in time remaining

9 Hang squat cleans 85/60kg

25 Double unders

Extra Credit

SKILL: Metcon (Time)

50 GHD Sit-ups

50 Hp extensions

2 Minute deadball bear hug hold 65/45kg

35 GHD Sit-ups

35 Hip extensions

90 Seconds deadball bear hug hold

20 GHD Sit-ups

20 Hip extensions

60 Seconds deadball bear hug hold

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