Friday 020218

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

Jog 200m

5 Straddle press each arm

5 Strict pull-ups

10 Cossack squats

Fitness & Performance

Metcon (Time)

5 Rounds for time:

30 Hip extensions

15m Handstand walk

45m Walking lunge
Scaling options for handstand walk:

Handstand hold for max seconds

Pike walk around plyo box

Weighted overhead walk

Extra Credit

STR: Bench Press (5-5-5)

COND: 2k Row (Time)

Max Effort 2k Row

Crossfit Development Squad

SQUAD: Warm-up (No Measure)

3 Rounds

5 Barbell Press

5 Barbell good mornings

10 Squats

100m Jog

SQUAD: Metcon (Time)

5 Rounds

10 Pull-ups / Ring Rows

10 Hang Power Cleans

10 Shoulder to Overhead

150m Row
15min Cap on Workout.

Weight should be light enough to get 10 reps overhead unbroken

SQUAD: Metcon (Time)

400m Sprint

Rest 1 min

200m Sprint
Row option available if raining

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