Monday 280817

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

30s Deadbug

30s Row

30s Deadbug

30s Assault bike

10 Scap retractions, done slowly and with control.

Fitness & Performance

Metcon (No Measure)

Hip extension and banded glute-ham raise progressions. Then, accumulate 5×5 reps of either (add weight if required)

Metcon (Time)

4 Rounds for time:

100m Front rack dumbbell carry 22.5/15kg

100m Farmer’s carry 22.5/15kg

15 Handstand push-ups

Extra Credit

STR: Hang Snatch (3-3-3)

3RM, then 2×3 @ 90%

SKILL: Prowler Push (7×10)

Build to the heaviest 10m prowler push you can, across 7 sets.

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