CrossFit CrossAxed – CrossFit


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.

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