270317

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

10 Hip extensions

10 Cossack squats

100m Jog

10 Lunges with a barbell in the back rack

Fitness

FIT: Metcon (Time)

5 Rounds for time:

Run 400 metres

30 Kettlebell swings 24/16kg

30 Box jumps 24/20″

Performance

Back Rack Lunge (10-7-7-5-5-5)

Building to a 5RM: Initial sets should not be maxes, but ‘heavy warm-up sets’

PERF: Metcon (AMRAP – Rounds and Reps)

5 Minute AMRAP:

5 Strict pull-ups

10 Deficit push-ups
Place each hand on 2x 20kg plates to get a stretch through the chest at the bottom of each rep.

Extra Credit

SKILL: Metcon (No Measure)

Not for time:

75 GHD Sit-ups

75 Hip extensions

50 GHD Sit-ups

50 Hip extensions

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