100117

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

Run 400 metres

5-4-3-2-1

Inch worms

Spiderman lunge + twist to reach each side

20s plank after each round.

Barbell warm-up:

5 Good mornings

5 Back squats

5 Elbow rotations

5 Strict press

5 Stiff leg deadlifts

5 Front squats

Fitness & Performance

Metcon (AMRAP – Reps)

5 Rounds for reps:

1:00 Row for calories

1:00 Power cleans 60/40kg

1:00 Burpees over bar (facing any way)

1:00 Rest

Extra Credit

STR: Deficit Deadlift (7)

Stand on a 20kg bumper plate.

SKILL: Metcon (Time)

30-20-10

GHD Sit-up

Hip extension

60-40-20

Seconds in deadball bear hug hold

COND: Metcon (3 Rounds for time)

3x 400m Run
Maintain an 800m run pace. Rest 2:00 between efforts

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