260916

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

10 Hip opener + Thoracic rotation

-then-

2 Rounds

10 Cossack squat

5 Inch worms

5 Toes to bar

Fitness

Metcon (Time)

4 Rounds for time:

25 Kettlebell swings 32/24kg

400m Run

15 Pull-ups
‘RX+’: Kettlebell snatch, 15 each arm, alternating as required. Only do RX+ if you are able to do it at 32/24kg.

Performance

Snatch (3-3-3-3-3)

Build to a heavy (not max) triple, with no misses.

Metcon (AMRAP – Reps)

8 Rounds

20s Strict handstand push-ups

10s Rest

Extra Credit

STR: Back Squat (3)

Build to a 3RM in 15mins

STR: Front Squat (7-7-7-7)

70% across.

SKILL: Metcon (Weight)

3 Rounds

10-15 Dumbbell bench

30 Banded tricep pushdowns

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