Wednesday 270917

CrossFit CrossAxed – CrossFit


Warm-up (No Measure)

3 Rounds

Row 200m

10 Hip extensions

10 Ring rows

Fitness & Performance

Deadlift (3-3-3-3-3)

Reset your grip at the start of each rep – no tap ‘n’ go.

Record your heaviest set.

Pull-ups (5x Max)

Complete a max set of strict pull-ups after each set of deadlifts.

Extra Credit

SKILL: Metcon (Time)

Accumulate 3 minutes in an L-sit, then accumulate 3 minutes in a deadball bear-hug hold.

Log the total time taken to complete both.

COND: Metcon (Time)

10 Rounds for time:

Assault bike, 10 calories

10 Kettlebell swings 24/16kg

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