270916

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

100m Jog

10 Contralateral (opposite side hand-leg) deadbug

10 Hip extensions

10 Medicine ball squats

Fitness & Performance

Metcon (Time)

50-35-20

Wall balls

15-12-9

Deadlifts 85/55kg

21-15-9

Bar facing burpees

Extra Credit

STR: Metcon (No Measure)

5 Rounds

25 GHD Sit-ups

15 Weighted hip extensions (you choose weight)

Rest 2 mins between efforts

SKILL: Metcon (Time)

5 Rounds for time:

5 Deadball over shoulder 65/45kg

7 Bar muscle-ups

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