220317

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

5 Push-ups

10 Ring rows

50m High knees

50m Heel kicks

Fitness

FIT: Metcon (Time)

4 Round for time:

5 Strict pull-ups

10 Handstand Push-ups

15 Sit-ups

100 Double unders

30cal Row

Performance

PERF: Metcon (Time)

5 Rounds for time:

10 Chest to bar pull-ups

10 Ring dips

10 Power cleans 50/35kg

Run 400m

Extra Credit

STR: Front Squat (4-4-4)

At or above 87.5% of your 1RM

SKILL: Metcon (No Measure)

EMOM 10 Mins:

Odd: 15s L-sit hold

Even: 1min Deadball hold

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