Monday 050617

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

Row 250m

20s Chin-up grip hang (underhand)

10 Single-arm kettlebell suitcase deadlifts each arm

20 Push-up position shoulder touches

Fitness & Performance

Front Squat (3-3-3-3-3)

Ring Dips (10-10-10-10-10)

Superset with front squats. Complete 8-10 reps per round, scale to bar dips or a challenging banded option.

Extra Credit

SKILL: Metcon (AMRAP – Reps)

10 Minute EMOM

3 Bar muscle-ups

Max double unders in time remaining
Score is total double unders

COND: Metcon (Time)

10 Rounds:

Row 300 metres

Rest 60s between efforts
Score is fastest interval time.

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