290317

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 Scap retractions

10 Single arm kettlebell press each arm

5 Strict toes to bar

Fitness

FIT: Metcon (Time)

25-20-15-10-5

Hang power snatch 35/25kg

50-40-30-20-10

Sit-ups

100-80-60-40-20

Double unders

Performance

PERF: Metcon (Time)

21-18-15-12-9

Handstand push-ups

50-40-30-20-10

GHD Sit-ups

100-80-60-40-20

Double unders
This is 150 total reps of GHD sit-ups: be honest with your exposure to this movement and PLEASE scale appropriately if required.

Extra Credit

STR: Metcon (Time)

For time:

50 Deadball over the shoulder 65/45kg

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

w

Connecting to %s

%d bloggers like this: