Thursday 070917

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

Shoulder opener with green bands

-Then-

20 Front rack sandbag lunges

10 Cossack squats

10 Iron cross on back

5 Push-ups

Fitness & Performance

Metcon (Time)

21-18-15-12-9-6-3

Power clean 40/30kg

Box jump over 24/20″

Extra Credit

Weighted Push-up (7-7-7-7-7)

Stack plates on your upper back to load.

COND: Metcon (Distance)

20 Minutes:

Max distance farmer’s carry 24/16kg each hand

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