171016

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

10m Cocky walk

30s Deadbug

15m High knee into jog

3 Broad jumps

Fitness

FIT: Metcon (Time)

Every 3 Minutes for 7 rounds:

Run 400m

12 Toes to bar

-Rest remaining time-
Record the time of each round, and add to find final score.

Scale the distance back to 300m if you get less than 30s rest between rounds.

Performance

PERF: Deadlift (5-4-3-2-1)

Build to a 1RM across 5 sets. Keep the bar moving quickly.

PERF: 1-Mile Run (Time)

Max Effort 1-Mile Run

Extra Credit

STR: Metcon (AMRAP – Reps)

5 minute AMRAP:

Strict muscle-ups

SKILL: Metcon (6 Rounds for distance)

6 Rounds

4 Deficit handstand push-ups for depth

COND: Metcon (Distance)

4x 2 minute AMRAP

Row for distance
Rest 60s between rounds.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: