150317

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

5 Single-arm dumbbell squat each arm

5 Single-arm dumbbell press each arm

10 Hip extensions

100m Jog

3 Consecutive broad jumps

Fitness

FIT: Metcon (Time)

4 Rounds for time:

21 Wall balls

18 Box jumps 24/20″

15 Kettlebell swings 24/16kg

12 Push-ups

Performance

PERF: Metcon (Time)

For time:

10 Push jerks 90/65kg

20 Pistols (alternating legs)

30 GHD Sit-ups

40 Wall balls

50′ Handstand walk (15m)

60 cal Row

50′ Handstand walk

40 Wall balls

30 GHD Sit-ups

20 Pistols

10 Push jerks
Scale handstand walk to 100m two-handed dumbbell overhead carry 22.5/15kg

Extra Credit

STR: Front Squat (3-3-3)

At or above 85%, keeping the bar moving quickly.

SKILL: Metcon (Time)

3 Rounds for time:

12 Strict chest to bar pull-ups

12 Chest to bar pull-ups

12 Bar muscle-ups

Rest 1:00 between rounds

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