120117

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

30s Deadbug

5 Spiderman lunge and twist each side

10 Scapula retractions

Fitness & Performance

Metcon (Weight)

5 Rounds, not for time:

7 Heavy deadlifts (reset each rep, not a max)

Max unbroken strict pull-ups

4x 20 metre shuttle run
Score weight lifted and total number of reps complete each round for pull-ups

Extra Credit

Bench Press (6RM)

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