Monday 050218

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

10 Scap retractions

30s Deadbug

10 Hip extensions

30s Side plank each side

Fitness

FIT: Metcon (AMRAP – Rounds and Reps)

22 Minute AMRAP:

10 Strict pull-ups

10 Strict bar dips

10 Ring rows

10 Push-ups

Performance

PERF: Metcon (Time)

5 Rounds for time:

20 L-pull-ups

16 Ring dips

Extra Credit

STR: Back Squat (5-5-5)

~80% of your 1RM. Aim for bar speed over weight, today is not a 5RM.

Crossfit Development Squad

SQUAD: Warm-up (No Measure)

For 5 mins:

10 Squats

50m Jog

10 Sit-ups

50m Jog

SQUAD: Metcon (Time)

2 Rounds

350/300m Row

25 Dumbbell Snatches

20 Dumbbell Press (10/side)

150m Run

Rest as needed
Wait until everyone is rested and ready to roll, then start together.

Same rest period before hitting AMRAP

SQUAD: Metcon (AMRAP – Rounds and Reps)

AMRAP 4 mins

9 Deadlifts

3 Burpees
Deadlifts must be completed in sets of 3, no more, no less.

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