Monday 170717

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

10 Iron cross, belly down

10 Scap retractions

10 PVC dislocates

-Then 2 rounds each, in pairs-

Partner 1: Assault bike at 70% pace

Partner 2: 2 Rounds of Cindy

Fitness

FIT: Metcon (Time)

4 Rounds for time:

Row 500m

Run 400m

30 GHD Sit-ups

Performance

PERF: Metcon (Time)

21-18-15-12-9-6-3

Handstand push-ups

L-pull-ups

Extra Credit

COND: Metcon (Time)

10 Rounds for time:

25m Front rack kettlebell carry, 32/24kg each hand

25m Prowler push, 1.5x bodyweight
Kettlebells must be held on the chest, not on top of the shoulders.

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