Monday 250917

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

With a dowel or length of PVC:

10 Dislocates

10 Good mornings

10 Back squats

10 Behind the neck press (wide grip)

10 Overhead squats

10 Snatch balance

-Then-

With a barbell

5 Behind the neck press

5 Overhead squats

5 Snatch balance

Fitness & Performance

Overhead Squat (3-3-3-3)

After warm-up sets, complete four heavy sets of 3 OHS. Record your heaviest.

Baseline (Time)

500m Row, 40 Air Squats, 30 Sit Ups, 20 Push Ups, and 10 Pull Ups.

Extra Credit

STR: Push Press (2-2-2-2)

SKILL: Metcon (Time)

3 Rounds for time:

50 GHD Sit-ups

25 Strict handstand push-ups
Scale to 30 GHD sit-ups and 10 HSPU, or 10 challenging DB press

COND: 1 Mile Sled Drag (Time)

1 Mile sled drag (add bodyweight to the sled, complete in 30m shuttles)

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