Saturday 100617

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

200m Jog

10 Hip extensions

10 Scap retractions

100m Single arm farmer’s carry

10 Scap retractions

10 Hip extensions

200m Jog

Fitness & Performance

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Extra Credit

STR: Back Rack Lunge (8-8-8-8)

Alternating legs, 4 each side.

SKILL: 30 Deadball over the shoulder (Time)

COND: Metcon (Distance)

10 Rounds:

4 Minutes rowing

1 Minute rest

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