Monday 091017

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

Hip opener

-Then-

10 Spiderman lunge + vertical rotation

10 Hip extensions

5 Box jumps

10 Russian kettlebell swings

5 Box jumps

10 Strict pull-ups

5 Box jumps
Add height each time on your jumps if you can. Do them in singles, focusing on a fast snap open of the hip.

Fitness & Performance

Back Squat (1-1-1-1-1-1-1)

Build to a new 1RM across 7 sets.

For newer athletes, increase your sets to 3’s or 5’s.

There will be a finsher today…

Extra Credit

STR: Push Press (8-8-8)

Hit three heavy sets after warming up, and log the max weight you lift.

SKILL: Handstand Walk (50m)

50m for time

COND: Metcon (Time)

400m deadball carry

Record the weight in comments.

Warm-up (No Measure)

Finisher

For Time:

400m Row

21 Burpees

400m Run

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