131052

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

100m Jog

10 Arm rotations each direction

5 Ring dips or push-ups

10m Spiderman lunge

-then-

Hip opener

Fitness

FIT: Metcon (Time)

For time:

1000 Metre row buy-in

-Then-

4 Rounds

15 Back squat 60/40kg

20 Push-ups
Back squat is to be taken from the floor.

Performance

Bench Press (2-Max)

Build to a 2 rep max in 15 minutes, then 1x max reps at 80%

PERF: Metcon (Time)

For time:

150 Kettlebell swings 24/16kg

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