Tuesday 290817

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

Lunge left leg forward and complete all stretches before switching sides:

30s Samson stretch

30s Spiderman stretch

30s Spiderman stretch pushing knee away

30s Pigeon stretch

-Then-

2 Rounds

5 Tempo pull-ups 022X

5 Clapping push-ups

10 Barbell hang muscle cleans

10 Barbell front squats

Fitness & Performance

Power Clean (1-1-1-1-1-1-1)

Metcon (AMRAP – Rounds and Reps)

Sprint Finisher

2 Minute AMRAP

10 Double unders

5 Burpees

Extra Credit

Skill: Metcon (Time)

21-15-9

Burpee box jumps 24/20″

GHD Sit-ups

COND: Metcon (No Measure)

7 Rounds

200m Tempo run (65%)

Rest 45s between efforts.
These are recovery runs: you should get sweaty, but your legs should not get blown up from them.

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