190417

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

10 Hip extensions

5 Strict pull-ups

10 Single arm kettlebell press each side

5 Single arm Russian swings each side

Fitness

FIT: Metcon (Time)

5 Rounds for time:

21 Wall balls

15 Deadlifts 70/45kg

Performance

PERF: Metcon (Time)

5 Rounds for time:

7 Chest to bar pull-ups

7 Squat cleans 70/45kg

7 Handstand push-ups

Extra Credit

STR: Metcon (No Measure)

4 Rounds not for time:

6 Back squats 120/75kg

8 Bench press 85/55kg

SKILL: Metcon (No Measure)

Accumulate 3 minutes in a deadball bear-hug hold

COND: Metcon (No Measure)

Every minute, on the minute for 10 rounds:

10 Calorie Assault bike

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