Tuesday 171017

Announcements

Hey Team, on Friday the 20th of October there will be no 6:15pm class. Hannah is hosting a “girls night”. All girls welcome and info is in the members group on FB. If you are a member and not in the facebook group, please search “CrossAxed Members” then request to join.

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

Row 200m

10 Barbell behind the neck press (widen hands as required)

5 Strict pull-ups

10 GHD Sit-ups

Fitness & Performance

Shoulder Press (5-5-5)

After two warm-up sets, complete three heavy sets of 5 shoulder press.

Superset each set with a max set of strict pull-ups.

Pull-ups (3x Max strict)

Metcon (AMRAP – Reps)

5 Rounds, Fight Gone Bad style:

1 Minute Assault bike max calories

1 Minute Double unders

1 Minute burpees

Rest 1 minute between rounds

Extra Credit

COND: Metcon (No Measure)

EMOM 10 Mintes

Odd minutes: 10 GHD Sit-ups

Even minutes: 15 Wall balls

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