031116

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

Dynamic warm-up

Fitness

FIT: Metcon (Time)

For time:

Run 1000m with 12.5/7.5kg sandbag as buy-in

-then-

10 Rounds:

10 Push-ups

15 Kettlebell swings 24/16kg

Performance

PERF: Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP

20 GHD Sit-ups

10 Squat cleans 90/60kg

Extra Credit

STR: Split Jerk (2)

Build to a 2RM in 15 minutes

SKILL: Metcon (AMRAP – Reps)

EMOM 10 Mins:

3 Bar muscle-ups

Max double unders in remaining time

Score is total double unders.
Alternatively, spend 10 minutes practicing bar muscle-ups.

Please do not use bands. Instead, practice your kip and timing of hip bump to lift the body to the bar.

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 )

w

Connecting to %s

%d bloggers like this: