291016

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

4 Rounds

5m Bear crawl

5 Inch worms

10m Duck walk, staying in the heels

30s Plank hold

Fitness & Performance

Metcon (Time)

For Time:

Run 200m

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Air squats

Run 400m

2 Rounds of ‘Mary’

5 Handstand push-ups

10 Pistols (alternating legs)

15 Pull-ups

Run 600m

3 Rounds of ‘Cindy

5 Pull-ups

10 Push-ups

15 Air squats

Run 800m
Scale rounds of Mary to 5 kettlebell push press 24/16kg each hand, 10 kettlebell lunges, 15 pull-ups

Extra Credit

STR: Snatch (3)

Build to a heavy triple for the day

STR: Split Jerk (1)

Build to a heavy single for the day

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