Thursday 030717

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

10 Push-ups

10 Scap retractions

10 Russian kettlebell swings

5 Calories assault bike

Fitness & Performance

Bench Press (2-2-2-2-2-2-2-2-2-2)

Metcon (AMRAP – Reps)

6 Rounds:

20s Row

10s Rest

20s Kettlebell swings 24/16kg

10s Rest

20s Double unders

10s Rest

Extra Credit

STR: Metcon (No Measure)

Hypertrophy:

Complete in any order

5x Max ring or bar dips

5x Max barbell curls (at least 10)

5x Max dumbbell bent over row (at least 10)

50 Strict pull-ups or ring rows

5x Max barbell skull crushers

5x 10 Dumbbell lateral raise

5x 10 Dumbbell front raise
Complete all reps/sets of one movement before moving to the next.

COND: 300 Calories on Assault Bike (Time)

300cals for time

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