Wednesday 060917

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

5 Turkish get-ups each side

10 Hip extensions

15 Wall balls

Fitness & Performance

Deadlift (2-2-2-2-2-2-2)

Record your loads in the comments section, score your heaviest 2.

Metcon (No Measure)

Crossover Symmetry Iron Scap:

Complete the Iron Scap protocol throughout the deadlift sets.

Metcon (Time)

For time:

150 Russian kettlebell swings 32/24kg
The priority here is hip speed rather than kettlebell height.

Extra Credit

SKILL: Metcon (Time)

For time:

75 Handstand push-ups.

At the top of each minute, complete 25 double unders.

COND: Metcon (AMRAP – Reps)

4 Rounds:

3 Minutes Assault bike calories

1 Minute rest

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