Tuesday 190917

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

10 Air squats

10 Cossack squats

5 Strict pull-ups

Jog 200m

5 Push-ups

Fitness & Performance

Metcon (Time)

3 Rounds for time:

Run 400m

30 GHD sit-ups

Run 400m

30 Ring dips

Extra Credit

STR: Back Squat (5-5-5-5-5)

Every 2 minutes for 5 rounds: 5 back squats at or above 80% (depending on how the weight feels).

Log year heaviest 5, aim to keep them heavy for all rather than one set at a max.

COND: Metcon (Time)

For time:

400m Deadball carry 45kg, or 400m Sandbag carry, 30kg (put a 5kg plate into a red bag, or grab two yellow bags. If you change anything about the bags, change it back).

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