240417

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

30s Deadbug

200m Jog

Fitness

FIT: Metcon (Time)

For time:

Row 400m

26 Push-ups

Row 400m

26 Kettlebell swings 24/16kg

Row 400m

26 GHD Sit-ups

Row 400m

26 Deadlifts 70/45kg

Row 400m

26 Wall balls

Row 400m

26 Box jumps 24/20″

Performance

PERF: Warm-up (No Measure)

3 Rounds, with purpose:

Hip opener

5 Back squats adding weight each set

PERF: The CrossFit Total (Total Weight)

20 Mins for back squat

10 Mins for press

15 Mins for deadlift

Extra Credit

STR: Power Snatch + Overhead Squat (1)

Build to a max for the day

SKILL: Metcon (Time)

3 Rounds for time:

5 Strict muscle-ups

10 Strict handstand push-ups

15 Pistols each leg

COND: Metcon (No Measure)

3 Rounds not for time:

25 GHD Sit-ups with medicine ball

15 Romanian deadlifts 60/40kg

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