Thursday 040118

CrossFit CrossAxed – CrossFit


Warm-up (No Measure)

2 Rounds:

5 Spiderman lunge + rotation each side

5 Barbell front squats

10 Kettlebell swings

Fitness & Performance

Front Squat (3-3-3-3-3-3-3)

Metcon (No Measure)

3 Rounds, not for time:

15 GHD sit-ups

10 Ring rows with feet elevated

Extra Credit

STR: Metcon (Weight)

30 Rounds:

1 Deadball over the shoulder, as heavy as possible

1 Strict press, as heavy as possible
30 minute cap. Don’t load your 1RM on the press, as the weight will catch up to you. Log the weight of the press and record the deadball weight in the comments.

Crossfit Development Squad


Warm-up (No Measure)

2 Rounds

10m Broad Jump

10m Bear Crawl

10 Push up Scap Retractions

50m Jog forwards

50m Jog backwards


TEEN: Metcon (Time)

3 Rounds for Time:

150m Sprint

20 Air Squats

55 Skips


TEEN: Strict Press

3 sets of 8 reps

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