040517

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

Run 200m

-Then-

2 Rounds:

15 Dumbbell press each arm

10 Scap retractions

15 Second ring support

10 Second handstand hold

Fitness

FIT: Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP:

Row 20 calories

100m One-arm farmer’s carry 22.5/15kg

20 Dumbbell power cleans (two hands) 22.5/15kg

Performance

PERF: Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP:

21 Bench press 62.5/42.5kg

21 L-Pull-ups

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