Thursday 310817

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

Hip opener

-Then-

2 Rounds

10 Scap retractions

10 Russian swings (moderately heavy)

Jog 200m

Fitness

FIT: Back Squat (5-5-5-5-5)

FIT: Metcon (Weight)

5 Rounds as a superset

10 Hip extensions

10 Get-up sit-ups

Performance

PERF: The Other Total (Total Weight)

Clean
Bench Press
Overhead Squat

Extra Credit

COND: 1000m Row (Time)

Max Effort 1000m Row
3x1000m Row. Record your fastest time.

Rest 3 minutes between sets.

STR: Metcon (Time)

10 Rounds for time:

5 Push press at bodyweight

5 Strict pull-ups + 25% bodyweight

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