Thursday 100817

CrossFit CrossAxed – CrossFit


Warm-up (No Measure)

4 Rounds, 1 minute each station:

1: 45s GHD Superman hold

2: 10 Scap retractions + 10 single arm dumbbell press each arm

3: 45s Assault bike 60%

Fitness & Performance

Metcon (Time)

4 Rounds for time:

45s L-sit (accumulated time)

30 Deadlifts 60/40kg

15 Handstand push-ups
To complete as RXd, have your feet above a medicine ball whilst in the parallettes.

Scale L-sit to a tuck-hold or a plank, and reduce time if necessary.

HSPU can be scaled to a challenging DB strict press.

Extra Credit

COND: Metcon (Time)

For time:

Run 1 mile

Assault bike 3 miles (or 5km)

Run 1 mile

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