100417

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

5 Side plank hip drop + reach (touch your hip lightly on the ground and then drive it as high as you can, while holding a side plank)

10 Spiderman lunge

5 Hang clean into thruster

10 Jumping lunges

Fitness

FIT: Metcon (Time)

20 Minute AMRAP

20 Burpee pull-ups

20 Thrusters 35/25kg

20 Calorie row

60 Double unders

Performance

PERF: Metcon (Time)

4 Rounds for time:

5 Strict chest to bar pull-ups

10 Strict ring dips

15 Front squats 60/40kg

20 Push jerks

25 Calorie row

Extra Credit

STR: Back Squat (5-5-5)

Three heavy sets

COND: Metcon (Time)

For time:

40 Handstand push-ups

25 GHD Sit-ups

30 Handstand push-ups

25 GHD Sit-ups

20 Handstand push-ups

25 GHD Sit-ups

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