071016

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

4-way hip opener

2 Rounds

10 Goblet squats (fitness use medicine ball)

10 GHD or abmat sit-ups

30s Handstand or plank hold

100m Jog

Fitness

FIT: Metcon (AMRAP – Rounds and Reps)

5 Rounds

3 Minute AMRAP:

10 Wall balls

10 Toes to bar

10 Jumping lunges

Rest 60 seconds between each AMRAP.
Start each amrap where you finished the last.

Performance

PERF: Metcon (Time)

5 Rounds for time:

7 Muscle-ups

7 Double Russian kettlebell swings 24/16kg

7 Double kettlebell front squats

7 Double kettlebell push press

Extra Credit

SKILL: Metcon (Time)

50 Triple unders

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