Thursday 220617

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

Spiderman hip opener, into:

2 Rounds:

10 Scap retractions

10 Ring rows

100m Row

10 Iron cross, belly down (5 each side)

Fitness

FIT: Metcon (AMRAP – Reps)

5 Rounds for reps:

60s Sumo deadlift high pulls 35/25kg

60s Push press 35/25kg

60s Rowing (calories)

Rest 60s after each round

Performance

PERF: Metcon (Time)

3 Rounds for time:

30 Dumbbell strict press (each hand) 15/10kg

20 Weighted pull-ups 15/10kg

10 Weighted dips 15/10kg

Extra Credit

STR: 2 Power Cleans + 1 Power Jerk (1-1-1)

Build to a 1RM, and record your three heaviest loads

SKILL: Metcon (Time)

10 Rounds for time:

5 Strict handstand push-ups

30s Side plank each side

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