Friday 151217

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

10 Goblet squats

10 Spiderman lunges each side

5 Step ups each leg (box jumps on round two)

5 Barbell thrusters

Fitness & Performance

Metcon (Time)

30-20-10

Wall balls

Sumo deadlift high pull 35/25kg

Box jumps

Push press 35/25kg

Row, calories

Extra Credit

STR: Shoulder Press (3×10)

Seated dumbbell shoulder press (use the back of the bench as support). Log your heaviest set.

SKILL: Metcon (No Measure)

Practice handstand holds on parallettes. Accumulate as much time in a hold, and see if you can perform some slow and controlled lowers (place an abmat or two under your head).

Superset three sets with some pegboard practice too.

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