Tuesday 270617

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

Row 200m

5 Strict pull-ups

5 Strict knees to elbows

10 Spiderman lunge + vertical twist

Fitness & Performance

Metcon (AMRAP – Rounds and Reps)

30 Minute AMRAP:

12 Walking lunge steps

15 GHD Sit-ups

15 Hip extensions

5 Muscle-ups

Extra Credit

STR: Bench Press (5-5-5-5-5)

COND: Metcon (AMRAP – Reps)

20 Rounds for cals:

15s Assault bike hard

45s Assault bike slow

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