Friday 201017

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

5 Single-arm kettlebell press each side

5 Strict pull-ups

10 Spiderman lunge plus vertical rotation each side

Fitness & Performance

Extra Credit

Tabata This! (5 Rounds for reps)

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post Tabata score for each exercise as Reps and total those for final score as Total Reps.

E.G., 10, 22, 9, 15, 15 = 71

STR: Metcon (No Measure)

8 Rounds

1 Deadball over shoulder, as heavy as possible

3 Strict press, as heavy as possible

5 Back squats, 1.5x bodyweight

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