Monday 231017

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

Hip opener

-Then-

2 Rounds

5 Strict pull-ups

5 Kettlebell goblet squats

5 Kettlebell swings

Jog 100m

Fitness & Performance

Metcon (No Measure)

4 Rounds:

Max GHD superman hold

Max side plank each side

Metcon (Time)

5 Rounds for time:

20 Wall balls

Run 400m

Extra Credit

STR: Power Clean (EMOM 12 Mins)

Min 1-4: 5 @ 70%

Min 5-8: 3 @ 80%

Min 9-12: 1 @ 90%

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