Friday 110817

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

20 Calf pumps

Jog 400m

10 Cossack squats

10 Scap push-ups

10 Scap retractions

Fitness & Performance

Row 250m (Time)

10x 250m row. Record your slowest time. Rest at least 2 minutes between rounds.

Weighted Dip (Select)

FITNESS: complete 5 weighted dips after each row

PERFORMANCE: Complete the following, after each row: 3-3-2-2-2-1-1-1-1-1

Extra Credit

STR: Rack Pull (7-7-7-7)

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