Thursday 010617

CrossFit CrossAxed – CrossFit


Warm-up (No Measure)

3 Rounds:

Jog 100m

15 Hip extensions

10 Push-ups

10 GHD Sit-ups (scale to parallel or abmat sit-ups)

5 Turkish get-ups

Fitness & Performance

Dips (3x 5-10)

Accumulate dip volume: do sets of 5-10 reps with 60s between each.

If you like, perform the dips on the rings.

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

10 Calorie row

15 Power snatches 35/25kg

45 Double unders
Select a weight that will allow you to complete 15 power snatches unbroken.

Extra Credit

STR: Hang Clean (1)

Build to a 1RM hang squat clean

SKILL: 50 Strict toes to bar (Time)

COND: 1 Mile bike (Time)

3x 1 mile assault bike. Record fastest time, write other two in comments.

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