011216

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

10 Iron Cross Rotations

10 Scap Retractions

10 Barbell Press

150m Row

Fitness

FIT: Metcon (Time)

3-6-9-12-15-12-9-6-3

Push Press

Pull-up
You choose the weight!

Performance

PERF: Metcon (Time)

3-6-9-12-15-12-9-6-3

HSPU

Pull-up

Fitness & Performance

Metcon (No Measure)

5 Rounds not for Time

10 Glute Ham Raises

1 min Plank Hold

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