121016

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

30 second Deadbug

10 Spiderman lunge stretch + thoracic rotation

-Then-

2 Rounds

200m Run

15 Hip extensions

10 Step-ups

Fitness

FIT: Metcon (Time)

Run 800 metres

25 Deadlifts 100/70kg

25 Box jumps 24/20″

Run 600 metres

20 Deadlifts

20 Box jumps

Run 400 metres

15 Deadlifts

15 Box jumps

Run 200 metres

10 Deadlifts

10 Box jumps

Performance

PERF: Metcon (Time)

Run 800 metres

25 Deadlifts 100/70kg

25 GHD Sit-ups

Run 600 metres

20 Deadlifts

20 GHD Sit-ups

Run 400 metres

15 Deadlifts

15 GHD Sit-ups

Run 200 metres

10 Deadlifts

10 GHD Sit-ups

Extra Credit

STR: Hang Clean (3-3-3-3-3)

Use 65% of your one rep max squat clean.

COND: Metcon (4 Rounds for time)

4x 5 Minute rounds

25 Calories on assault bike

Rest remaining time

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