030317

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

5 Scap retractions

100m Row

5 Teapots each side

Fitness & Performance

Metcon (No Measure)

Every 3:00 for Seven Rounds:

Run 400m

15 Kettlebell swings 24/16kg

Rest remaining time in interval.
Scale to:

Run 300m

9 Toes to bar

Or, complete one round and rest 1:00 for 21 minute AMRAP

Extra Credit

SKILL: Metcon (Weight)

3 Rounds:

20 Weighted sit-ups

20 Hip extensions with weight
Use an appropriately weighted dumbbell and hold it across your chest. You may use two different dumbbells if required.

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 )

Connecting to %s

%d bloggers like this: