081116

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

Hinshaw Warm-up

then

2 rounds

10 scap retractions

10 GHDSU

Fitness

FIT: Metcon (Time)

Every 4mins for 5 rounds (20mins)

400m run

12 Pull ups

9 Toes to bar

6 Pull ups

Performance

PERF: Metcon (Time)

Every 4mins for 5 rounds (20mins)

400m run

12 Chest to bar Pull ups

9 Toes to bar

6 Chest to bar Pull ups

Extra Credit

COND: Metcon (Time)

75 Hip Extensions

50 GHD sit ups

50 Hip Extensions

25 GHD sit ups

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