050117

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

(:30s Stations)

Hollow Rocks / Tuck Rocks

Pistol Squat / Air Squat

GHD Sit-up / Abmat Sit-up

Rest

Fitness

FIT: Metcon (AMRAP – Reps)

AMRAP 20mins

10 Kettle Bell Swings 20kg / 12kg

10 Goblet Squats 20kg / 12kg

10 Burpees

10 Box Jumps 24″ / 20″

10 Walking Lunges

Performance

PERF: Metcon (AMRAP – Rounds)

Every 2 mins for 10 Rounds (20mins)

9 Kettle Bell Swings 32kg / 24kg

9 Goblet Squats 32kg / 24kg

9 Burpee Box Jumps 30″ / 24″

Extra Credit

COND: 1-Mile Run (Time)

Max Effort 1-Mile Run

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