Wednesday 131217

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

30s Banded shoulder stretch off pull-up bar each side

10 Bottom’s up kettlebell press each arm

10 Scap retractions

30s Assault bike

Fitness & Performance

Metcon (Time)

4 Rounds for time:

Row 500m

15 Push press 60/40kg

Metcon (AMRAP – Rounds and Reps)

10min AMRAP:

100m Farmer’s carry 32/24kg

10 GHD sit-ups

Extra Credit

COND: Metcon (AMRAP – Reps)

Assault bike:

5 Rounds

3 Minutes max calories

2 Minutes rest

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