CrossFit CrossAxed – CrossFit


Warm-up (No Measure)

10 Hip opener + Thoracic rotation


2 Rounds

10 Cossack squat

5 Inch worms

5 Toes to bar


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.


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

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 )

Connecting to %s

%d bloggers like this: