Thursday 010218

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

20 Calf pumps

10 Ring rows

10 Wall balls

5 Box jumps

Fitness & Performance

Metcon (Time)

5 Rounds for time:

Row 250m

25 Thrusters 20/15kg

15 GHD sit-ups

Extra Credit

SKILL: Metcon (Time)

Accumulate 2 minutes in an L-sit. Every time you break, perform 3 heavy deadball or sandbag over the shoulder.
To have this scored correctly (with the least number of breaks as the winning score), record the total number of over the shoulder reps in the ‘minutes’ section. This will correctly rank the scores.

Crossfit Development Squad

SQUAD: Warm-up (No Measure)

3 Rounds

30 sec Sampson Stretch

10 Russian KB Swings

5 KB Push Press each side

SQUAD: Front Squat (5 – 5 – 5 – 5 – 5)

Perform 5 sets of 5 Front Squats

SQUAD: Metcon (AMRAP – Reps)

1 min max Burpees

30 second Rest

1 min max Air Squats

30 second Rest

1 min max Sit-ups

30 second Rest

1 min max Shuttle Runs

30 second Rest

1 min max Burpees

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