Monday 111217

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

30s Assault bike

200m Row

20 Calf pumps

20 Single skips

Fitness & Performance

5k Run (Time)

Max Effort 5k Run
Follow Lytton Rd toward Oxford street until you reach the traffic lights at Apollo Rd. Turn right here, and run past the Navy barracks. Take the first left up Brisbane street, and run all the way to the end, crossing the road and touching the sign at the end of the turnaround. Turn around and run back.

2mi Run (Time)

Scale the 5k run to a 2mi run (3.2k).

Follow Lytton Rd toward Oxford street until you reach the traffic lights at Apollo Rd. Turn right here, and run past the Navy barracks. Take the first left up Brisbane street, and run to the Pine St sign. Turn around and run back.

Extra Credit

STR: Metcon (Weight)

5 Supersets, not for time:

10 Strict toes to bar

150m Sled drag (bodyweight)

10 Bench press (light and fast)
Score your bench press weight

SKILL: Handstand Walk (3x Max effort)

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