270417

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

10 Dynamic pigeon stretch

5 Wall balls

15s L-hang from pull-up bar

Jog 100m

Fitness

FIT: Metcon (Time)

21-18-15-12-9-6-3

Kettlebell swing 24/16kg

Knees to elbows

Front squat 40/30kg

Performance

PERF: Metcon (Time)

21-18-15-12-9-6-3

Back extensions (not hip)

GHD Sit-ups

Overhead Squats 60/40kg

Extra Credit

STR: Bench Press (7-7-3-3)

Get some volume on the 7’s, and then load on the 3’s.

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