Friday 210717

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

30s Deadbug

15s Rest

30s Side plank L

15s Rest

30s Side plank R

15s Rest

– Then –

3 Rounds

250m Row

30s Straight arm chin-up grip hang

10 Kettlebell deadlifts each hand 24/16kg

Fitness & Performance

Metcon (Time)

21-18-15-12

Deadlift 102.5/70kg

Run 400m after each set of deadlifts

Extra Credit

STR: Hang Clean (2RM)

Build to a 2RM hang squat clean

STR: Split Jerk (1-1-1)

3×1 @ 90% of 1RM split jerk.

COND: Metcon (Time)

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

GHD Sit-ups

Push-ups with hands on a plate (bottom of the rep has the thumbs touching the chest).

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