Thursday 030717

CrossFit CrossAxed – CrossFit


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)


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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