Friday 220917

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

4 Rounds:

5 Scap retractions

5 Push-ups

10 Barbell push press

100m Single arm farmer’s carry

Fitness & Performance

Metcon (Time)

3 Rounds for time:

50 Double unders

15 Clean and jerks 70/45kg

10 Burpees over the bar, lateral

Extra Credit

STR: Bench Press (10-10-10)

After warming up, accumulate three heavy sets of 10 on the bench press. Log your heaviest set.

SKILL: Metcon (Time)

3 Rounds for time:

50 Hip extension

25 Strict pull-ups
Scale to 30 hip extensions and 10 pull-ups. Use a band as required, but keep your reps strict.

COND: Metcon (Time)

2 Rounds:

Row 1000m

Assault bike, 100 calories
Complete at a subjective 70% pace.

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