051016

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

Calf stretch each side, into 20 calf pumps

-Then, down length of gym-

Jog

Sidestep leading each leg

5m Cocky walk

5m Heel walk

10m High knees into jog

Fitness

Metcon (Time)

For time:

Run 1 mile

100 Double unders

50 Burpees

100 Double unders

Run 1 mile

Performance

3 Cleans + 1 Jerk (1-1-1-1)

Complete 3 cleans, then 1 jerk. Build to a max across four sets

Metcon (Time)

2 Rounds for time:

100 Double unders

50 Wall balls

Extra Credit

SKILL: Metcon (5 Rounds for distance)

5×5 Strict deficit handstand push-up

STR: Front Squat (3-1-3-1-3-1)

3 at 78%

1 at 83%

3 at 78%

1 at 85%

3 at 78%

1 at 87%

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