291116

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

100m Jog

5m Inch Worming

10 PVC Overhead Squats

then

10 3-Step Burpees

Fitness

FIT: Metcon (Time)

750m Row Buy in

into

21-18-15-12-9

Overhead Squat 40kg / 30kg

15-12-9-6-3

Lateral Bar Burpee
Scale to Front Squat

Performance

PERF: Metcon (Time)

750m Row Buy in

into

10-9-8-7-6-5-4-3-2-1

Squat Snatch 50/35kg

1-2-3-4-5-6-7-8-9-10

Lateral Bar Burpee

Extra Credit

SKILL: Strict Handstand Push-up

Choose one of the following:

A. 3 sets of 15 unbroken Strict HSPU

B. 4 sets of 12 unbroken Strict HSPU

C. 5 sets of 9 unbroken Strict HSPU

D. 6 sets of 6 unbroken Strict HSPU

Rest 1 minute between sets

COND: Metcon (Time)

3 Rounds for Time

20 Cal Assault Bike

40 GHD Sit-up

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