130117

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

5 Spiderman lunge + twist

10s Candlestick hold

20 Calf pumps

5 Squat + twist

Fitness

FIT: Metcon (Time)

3 Rounds for time:

Row 1000m

100 Double unders

Run 1 mile
Scaling option 1

Row 800m

80 Double unders

Run 1000m

Scaling option 2

Row 600m

50 Double unders

Run 800m

**If required, you can scale beyond this**

**If you cannot perform double unders, complete the same amount of reps for single skips**

Performance

Back Squat (4-1-4-1-4-1)

75, 80, 75, 82, 75, 85% of 1RM back squat

PERF: Metcon (Time)

5 Rounds for time:

15 Burpees

50 Double unders

Extra Credit

STR: Clean and Jerk (3+1)

Build to a heavy (but not max) 3 Cleans + 1 Jerk

SKILL: Metcon (No Measure)

EMOM 10 Mins:

10s L-sit + 10 Pistols (alternating)

COND: Metcon (4 Rounds for reps)

4 Rounds

4 Minute AMRAP

Calories on Assault bike

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

w

Connecting to %s

%d bloggers like this: