Wednesday 240118

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

5 Bottom’s up kettlebell press each arm

10 Ring rows

Jog 200m

5 GHD sit-ups

Fitness & Performance

A: Push Press (3-3-3-3-3-3-3)

B: L-Sit (4x Max)

Rest 45s between efforts. Record each second as one rep.

Extra Credit

STR: Farmer’s Carry (50m max)

Build to the heaviest 50m farmer’s carry you can. Starting with an empty set of handles, add 5 kg plates to each stalk until you need to swap to 2.5kg plates.

COND: Metcon (Weight)

10 Rounds:

10 Calorie Assault bike

3 Dumbbell snatches each arm (alternating), as heavy as possible. Log your weight in the score and record your time in the comments.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

w

Connecting to %s

%d bloggers like this: