Thursday 080617

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

4 Rounds:

10 Scap retractions

30s Deadbug hold

100m Jog

10 PVC Overhead squats

10 PVC Good mornings

Fitness & Performance

Deadlift (3-3-3-3-3)

You should be close to a 3RM before you start counting your working sets.

Tabata Dumbbell Snatch (AMRAP – Reps)

8 Rounds:

20s Dumbbell snatch 22.5/15kg

10s Rest

Extra Credit

SKILL: Metcon (Time)

For time:

21-15-9

Strict handstand push-ups

Rest 2 minutes between sets

COND: Metcon (AMRAP – Reps)

3 Rounds:

4 Minutes assault bike calories

1 Minute rest

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