170317

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

Hip Opener

-then-

2 Rounds

5 Barbell good mornings

5 Back squats

5 Strict press

5 Front squats

5 Deadlifts

Fitness

FIT: Back Squat (7-7-7)

FIT: Metcon (Time)

10 Rounds for time:

15 Kettlebell swings 24/16kg

15 Double unders

Performance

PERF: Back Squat (2-2-2)

PERF: Metcon (No Measure)

EMOM 15

5 Power Cleans (you choose weight)

10 Burpee Box Jumps

15 Cal Row

Extra Credit

STR: Metcon (Time)

6 Rounds

6 Strict Handstand push-ups

Rest 1:00 between rounds

SKILL: Metcon (No Measure)

3 Rounds:

15s L-sit

30s GHD Sit-up hold

60s GHD Superman hold

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