CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

Hip opener

-then-

2 Rounds

30s Side plank each side

10 Goblet squats

30s Superman hold on floor

30s Deadbug

-then-

Jog 400m

Fitness

FIT: Metcon (Time)

3 Rounds for time:

15 Burpee box jump overs

12 Chest to bar pull-ups

9 Front squats 80/55kg
Take the front squat from the floor.

Performance

Deadlift (3-3-3-3-3)

Warm-up on two separate bars, then start a clock with two minute intervals.

Starting with the deadlifts, complete three reps every second interval.

Overhead Squat (3-3-3-3-3)

Warm-up on two separate bars, then start a clock. Complete 3 heavy overhead squats every other interval, alternating every two minutes between the two movements.

Extra Credit

STR: Power Clean (3-3-3-3-3)

SKILL: 50 L-sit pull-ups for time (Time)

To complete as RX’d, have your legs set in the L before you pull.