050517

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

Run 200m

10 Spiderman lunges

10 Scap retractions

Warm-up (No Measure)

EMOM 8 Minutes:

Odd: 5 Strict pull-ups (or ring rows) + 5 Push-ups

Even: 10 Wall balls
This is the second portion of the warm-up: scale so you can get the reps done in 30-45 seconds.

Fitness

FIT: Metcon (Time)

4 Rounds for time:

10 Sumo deadlift high pull 40/30kg

10 Push press

20 Back squats

FIT: Bent Over Row (10-10-10-10)

Single arm dumbbell bent over row as a finisher: this will help build strength for pull-ups. Rest 60s between sets

Performance

PERF: Metcon (Time)

7 Rounds for time:

15 GHD Sit-ups

15 Back extensions (not hip extensions)

10 Thrusters 60/40kg

10 Clean and jerks 60/40kg
Warm-up thruster in sets of 10, do an unbroken set to find your weight for the workout.

Extra Credit

STR: Back Squat (5-5-5)

85% of your 1RM

SKILL: Metcon (No Measure)

EMOM 10 Minutes:

5m Handstand walk (or 2 wall walks)

COND: Row 400m (Time)

3x 400m row, rest 60s between. Record your fastest time

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