Wednesday 140617

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

10 Push-ups

100m Jog

10 Spiderman lunge + rotation

10 Russian swings

Fitness & Performance

Warm-up (No Measure)

3 Rounds:

5 Scap retraction + tempo pull-up (fast pull, 2s pause at the top, 3s lower)

3 Manual resistance hamstrings + push-up

Back Squat (5-5-5-5-5)

Get as close to a 5RM as you can before you count your first set.

Rest at least 2 mins between sets. The weight should be heavy enough to force you to rest longer.

Extra Credit

SKILL: Metcon (Time)

50-35-20

Weighted hip extensions

90s-60s-45s

Deadball hold
Grab the heaviest deadball you can find, rumour has it there’s a 75kg one kicking around now too.

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